Interim Week # 1 of 1

Monday 5/20/2024

Strength

Deadlift

Build up to a heavy single

Conditioning

15 minute AMRAP

5 Pull Ups

10 Alternating Reverse Lunges

15 Sit Ups

Tuesday 5/21/2024

Strength

Front Squat

5 sets of 5, building

Partner Conditioning

20 minute AMRAP

1 Hang Squat Clean (135/95, Rx+ 185/125)

5 Bar Facing Burpees

9/7 Calorie Row

note: alternate rounds

Wednesday 5/22/2024

Conditioning

12 minute AMRAP

4 No Push Up Burpees

8 American Kettlebell Swings (24/18, Rx+ 28/20)

12 Air Squats (Rx+ Goblet)

3 minute REST

12 minute AMRAP

4 Goblet Muscle Cleans (24/18, Rx+ 28/20)

8 Tuck Ups

12 Walking Lunges (Rx+ Goblet)

Thursday 5/23/2024

Strength

Hang Squat Snatch

10 sets of 3, building

Conditioning

2 Rounds For Time

25 Toes to Bar

25 Overhead Squat (75/55, Rx+ 95/65)

100 Double Under

Friday 5/24/2024

Strength

A1. Front Rack Reverse Lunge, 4 sets of 5/side, building

A2. Handstand Push Up, 4 sets of 5-7

Conditioning

Every 1:30 for 10 Rounds

1 Power Clean and Jerk (135/95, Rx+ 185/125)

10/8 Calorie Row

Saturday 5/25/2024

Strength

A1. Bench Press, 4 sets of 8-10, building

A2. Sumo Deadlift, 4 sets of 5-7, building

Conditioning

Partner Conditioning

2,000m Row

Rest 1 minute

1,000m Row

Rest 1 minute

500m Row