Week of March 21, 2021

Monday

A. Deadlift EMOM 12 3 Reps @ 70%+ Build across sets

B. 20 GHD into 25 FT HS WALK (Seal Walk)x4

For Time

11 Squat Snatch

100 Double Unders

9 Squat Snatch

75 Double Unders

7 Squat Snatch

50 Double Unders

5 Squat Snatch

12 Min Cap

Tuesday

A. Jerk 14:00 to establish a heavy single Choose the Jerk style you prefer

B. E2MOM 5 Hang Power Cleans-build each set

Every 4:00 for 20:00

20/12 Cals Bike

15 Toes to Bar

10 Lateral Box Jump Overs

Wednesday

A. Hang Power Snatch EMOM 8

3 Heavy Reps Every 2:00

-build

B. 21-15-9 (15-12-9) (9-6-3)

Pull ups-kipping (ring rows ok)

Pick a rep scheme you can do unbroken, rest in between sets

3 Rounds

400m Run

20 Overhead Squats 75/55

500m Row

20 Wallballs 20/14

21 Min Cap

Thursday

A. Front Squat 5x5 @ 80%

5 Rounds For Completion

Ski 400 M

Bike 20 Cals

2:00 Rest after each round

Friday

21.3

Sunday

500M Run@80%

200M Easy Run

100M Sprint

Rest 5 minx3

+

15 min AMRAP

50 FT Walking Lunges

:15 sec Tuck or L Sit

15 GHD sit ups

:15 sec HS Hold