Saturday April 30
40 Min AMRAP
With a partner
6 Rounds (each partner does 3 rounds)
15 Cal
5 Thrusters 95/65
Then (each partner does 3 rounds)
6 Rounds
15 Box Jump
5 Snatch 135/95
Then
30 Clean and Jerk 185/125 (alternate at will and use about 75% of your 1RM)
Then
AMRAP Clean and jerk 225/155 (alternate at will and use about 90% of your 1RM)
Scale the weight so that the thrusters are a warm up, the snatches are a little tough but manageable.
Sunday
5 Rounds
4 Min AMRAP
30/21 Cal
18 KB Swings 70/53
Max Deadlift 275/185 in remaining time
3 Min rest between rounds.
Shoot for 10-15 Deadlifts the 1st round.
Score total Deadlifts
Monday
4 Sets of 3 Clean
Build up to about 90% of your 1 rep max
Perform the 3 reps as 3 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.
3 Sets of 3 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
12 Min AMRAP
12 Burpee Toes to Bar
24 DB Snatch 50/35
12 Front Rack DB Step Back Lunge
Tuesday
Same as the last few weeks. Try to add a # or 2 on some if not all set.
Shoulder Press 3×5
Push Press 2×3
Split or Push Jerk 2×1
Metcon:
3 Rounds
36 Cal
24 Pull Ups
12 Deadlifts with your bodyweight (scale to a weight you can do 12 unbroken when fresh)
1 Min rest after each round.
Wednesday
7 rounds
3 Min to complete*
25 Wall Ball
75 Double Unders
10 Hang Snatch 95/65
3 Min rest
If you finish before 3 Min, you get extra rest.
If you don’t finish the double unders or hang snatch by 3 Min, stop and rest for 3 min.
Score the rounds you finished in the 3 Min.
Thursday
Back Squat 5 Sets: 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3
Metcon:
45 sec work 15 sec rest
4 Rounds
Min 1 Toes to Bar
Min 2 Box Jump
Min 3 Dumbell Hang Clean and Jerk
Min 4 Box Step up W/ DB
Min 5 Rest
Score total reps
Friday
Bench Press 5 Sets 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3
Metcon:
“Nate”
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 Kettlebell swings 70/53
