Fri Mar 3
12 Min AMRAP – Unless you are doing the open, then 6 min cap on the 1st part
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Saturday Mar 4
With a partner or 2 – 50 Min Cap
1-2-3-4-5……20
Pull Up
TTB
Hang Clean 115/85
Rotate as needed but you probably don’t need to rotate until you’re done with the round of 5. Then you probably don’t need to rotate again until you’re done with the round of 7 or 8. Then you’ll probably want to split up each exercise into 3 or 4s.
Sunday
Seven rounds of:
• 7 Handstand push-ups
• 135/95 pound Thruster, 7 reps
• 7 Knees to elbows
• 245/165 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups
Monday
Back Squat 5-3-1+
Push Press 5-3-1+ (1+ means if you are feeling good, go for 2 or 3 or add a 4th set)
Metcon
3-6-9-12-15-18 – 9 Min Cap
Deadlift 115/85
Burpee Pull Up – RX+ Burpee CTB
Tuesday
3 Position Snatch
1 Rep is (1 High Hang Snatch, 1 Hang Snatch from the Knee, 1 Snatch from the Floor w/o letting go of the bar)
3 @ 55% 1RM (9 snatches, 3 from each position)
3 @ 65% 1RM
3 @ 70% 1RM
2 @ 75% 1RM (6 snatches, 3 from each position)
2 @ 80% 1RM
1 @ 85+% 1RM (3 snatches, 1 from each position)
Score your heaviest
Metcon
3 Rounds – 20 Min Cap
25 OHS 95/65 RX+ 135/95
25 TTB RX+ GHD
25 Cal Row RX+ Bike
Wednesday
Deadlift 5-3-1+
Bench Press 5-3-1+
Metcon
Tabata Step Back Lunge 95/65 (Keep bar on back whole time)
2 Min Break
Tabata Cross Body Knee to Elbow
Score as 2 different #s
Thursday
1600/1300M Row/Ski or 4k Bike
21 Clean and Jerk 155/105
800/650M Row/SKi or 2k Bike
21 Clean and Jerk 155/105
1600/1300M Row/SKi 4k Bike
Scale the Clean and Jerk so that the 1st set of 21 takes you under 5 Min
