2022-03-21

March 21, 2022 admin

Mon

5 Rounds

12 Cals + 12 WB + 12 Double DB Hang Clean

Tues

15min AMRAP

Rounds of Cindy

*Every 3min stop and complete 3 snatch

Wed

Press 6×3 @ 90% of last week 3RM

Back Squat every 2 min 10/50% 8/60% 6/70% 5/80% 4/85%

—

4 Rounds x 6min EMOM (alternate)

10 Burpee

3 Man Maker

10 Box Jump Over

3 Wall Walk

10 Weighted Situp

Rest

Thurs

Emom x 10 min (alternating)

Bench 3 reps increasing weight each set

Farmer’s carry down and back AHAP

—

10->1

Strict Pullup

Strict HSPU

Complete 10 cals after each round

Fri

10 min to find heavy 2 clean + Jerk must be touch-n-go
Deadlift cluster @ 65% 3 sets of 5 reps (rest 10sec) 5 reps

Rest 2 min between sets

—

100 DU

80 Lunges

60 Situp

40 Alt DB Snatch

20 T2B

**Run 400m before each movement. Workout is over after you complete the 20 T2B