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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






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