2022-03-14

March 14, 2022 admin

Monday
Snatch + OHS
(3+1) @ 60%-70%-75%
(3+1) x 3 sets @ 80-85%

Front Squat -every 90 sec @ 5/60%-5/65%-5/70%- 3sets x5/75%

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4 Rounds 3min AMRAP

20/15 Row Cals

15 KB Swing

ME C&J in remaining time

*Rest 2min between rounds

** Add weight to C&J every round

Tuesday
Clean 4×3/50% from the hip
Clean from the knee – 3reps/60% 3/70% 3/75% 3sets x 3/80-85%

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25 Reps of Each

Burpees, Slam Ball, Box Jump Over, Bike Cals, Box Jump Over, Slam Ball, Burpee

** Complete 25 Double Unders after each movement

Wednesday
Press 6×3 to 3 rep max
Back squat- every 2 min 5 reps
60%-70%-75%-3 sets @ 80%

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20min AMRAP

2 Rounds Cindy

Run 200m

Thursday
Emom x 8 (alternating)
5 bench 80%
Farmers carry 50 ft (as heavy as possible)

Deadlift
Emom x 6min
2 reps @ 80%

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12min AMRAP

1000/800m Row buy-in then

Max Rounds of

15 Wall Ball + 9 T2B

Friday
Snatch balance 4 x 4 (30-40%)
Snatch 6/50% 5/60% 4/70% 3/75% 2/80% 2/85% 1/90%

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Complete this workout using 1min of work followed by 1min of rest

7 Rounds

7 Hang Power Clean + 7 Front Squat

immediately into

7 Rounds

7 Burpees + 7 Push Jerks