March 6-March 12
Monday
A. High Hang Snatch+Hang Snatch+Snatch+OHSx3
B. Snatch EMOM 15-increase every 5 sets, start at 80% and build small, nothing over 90%
10-20-30
Deadlift@225/155
20-40-60
Wall Ball (if you came yesterday you can do Front Rack Lunges LIGHT)
500FT-400FT-300FT
Shuttle Run
Tuesday
A. Back Squatx2x6@80%
4 rounds
20 Power Snatch@75/55
15 Bar Facing Burpees
Rest double the work time
* weight should be UNBROKEN or close and burpees just hang on! Adjust weight/ reps so that times are 2-3 minutes
Wednesday
A. Strict Pressx4x5-70-88%
3 rounds
7 Muscle ups OR 10 Dips
21 Push Ups
Rest 1 min
21 Push Ups
7 Muscle Ups or 10 dips
Rest 3 minutes
x3
Thursday
MAKE UP DAY
Friday
A. Clean Pull+Floating Clean Pull+High Hang Clean+Push Jerk+Jerkx3
B. Hang Clean+Clean+Jerkx3@80-85%
C. Front Squatx1x5@90% OR MORE
50-100-150-200-150-100-50 FT Farmers Carry
Rest :30 after each set, go heavy!
7 min AMRAP
1-2-3-4 ETC
Strict Pull up
3-6-9-12 ETC
Front Squats@115/75
Saturday
A. Bench Press
Teams of 2
15 minutes
10 Shuttle Runs
20 BBJO
12 Devil Press
straight into
10 Shuttle Runs
20 ALT DB SNATCH HEAVIER
100 Single Unders
Sunday
A. Deadliftx2x4-70,75,80,85%
B. 50 T2B or Hanging Knee Raises for time
2 rounds
50FT HSWALK Bear Crawl
6-10 Pull Ups-CTB if possible
Rest 2 min
x3