2022-03-07

March 7, 2022 admin

Monday
10 min to work to heavy
Snatch pull + snatch
Emom x 6 min
2 front squat @ 75%

—

Every 2min x 3rds

250/200m Row

10 Slam Ball

Rest 1min

Every 2min x 3rds

Bike 10/7 Cals

15 Russian KB Swings

Rest 1min

Every 2min x 3 rds

10 Burpee

10 T2B (or V-ups)

Tuesday
4 x 2 jerk @ 85%
5 x 2 deadlift building to 85%

—

3min AMRAP

10 DB Snatch

20 Pushup

30 Pull-ups

40 Cals

50 Situps

60 Double Unders

Rest 2min

*Pick up where you left off and do 5 min AMRAP

Rest 2min

** Pick up where you left off and do 7min AMRAP

Wednesday
5 x 3 bench 70-80%
Back Squat- 2 reps @ 60%/ 2 reps @ 70%/ 2-80%/ 2-85%/ 3×2 90%

—

18min AMRAP

5 Wall Ball

3 Burpee

1 Power Clean

* Every 5 Rounds, Run 200m and add weight to the power clean

** Start w/ 200m Run

Thursday
Power Clean + Thruster (2+2) 45-55%

—

TBD – this will be programmed based on what the open workout is which is released at 2pm

Friday

Open 22.3