Week of March 14, 2021

Monday

A. 4 Power Clean+4 Front Rack Lunges-Every 2 minutes for 12 minutes

B. Thruster-build to a heavy single

+

20 Wall Ball

20 T2B

20 Power Cleans@95/65

Rest 2 minutesx3


18 min CAP


Tuesday

A. Snatch+OHS-10 reps@70%, 8 reps@75%, 6 reps@80%

-complete this in 15-20 minutes


800 M Run

40 Pull Ups

40 DB Box Step Ups (one db)

400M Run


Wednesday

A. Back Squatx8-every 3 minutes for 15 minutes...increase weight

B. 100M Sandbag Carry@100/70x4


20 min AMRAP

18/12 Bike Cals

14 Front Squats@95/65

10 GHD (or 15 Tuck or V ups)

6 BarMU (sub HIGH SKILL hang!)


Thursday

9 min AMRAP

3 cal Row

3 BJO

6/6

9/9

ETC


Rest


4 sets

90 on/90 off

15 Heavy Russian KBS

Max Ski or Row


Rest


40 Power Snatch@95/65

40 Lateral Burpees


Friday

21.2


Sunday

Bike (or any other machine)

2 min easy

4 min moderate

4 min fast

4 min moderate

5 min restx 3 sets






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