2023-03-27

Monday

0-12: Heavy Deadlift (Double Overhand – no mixed grip)

12-24: 3xN Ring/Bar Dips; 3×1 Rope climb (legless if able)

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For Time:
50 Wall Balls
25 G2OH
50 V-ups or tuck ups
25 Push-ups
50 Cal row

Tuesday

0-10 – Heavy Split Jerk

12-24 – w/ a partner 12min AMRAP Bike Cals – switching every 10 cals

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For 15 minutes:
Pull-up ladder + burpees
*for the ladder perform 1 PU then ME burpees for the remainder of the minute. The next minute perform 2 PU’s then ME burpees, etc. Continue for 15 minutes or until failure to perform PU’s within the minute.
**score is # of burpees

Wednesday

0-12: Work to Heavy Muscle Snatch, then heavy Power Snatch, then heavy squat snatch

12-24: 3×12 DB Box Step Up (6 each leg); 3×8 1-Arm DB Bench Press

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12 Min AMRAP
3 Hang Power Cleans
3 Front Squats
30 Dus
*add 3 reps each round to cleans and squats
(3/3/30, 6/6/30, 9/9/30…)

Thursday

0-25:

Heavy Bottoms Up Front Squat

3×2 Snatch Pull (equal or heavier than best snatch)

3×50′ Zercher Yoke Carr

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For Time:
Run 1 mile
100 T2B
*partition as needed

Friday

0:12min: 12min EMOM (0-3min) 3 Power Clean; (4-7min) 2 Power Clean; (8-11min) 1 Power Clean; add weight each 4min block and do a jerk on the final clean of each minute (i.e. 12 total jerks)

15-30min: Every 3min x 5 Rounds

5-4-3-2-1

Wall Walk

MU

Bench Press (inc)

40 Double Unders (or 30sec singles or practice DU)

—
For Time:
1-10
BBJO
C&J’s