INTERIM WEEK # 3 of 3
Monday 12/26/2022
**OPEN GYM ONLY**
The following is a suggested workout:
Strength
Power Clean and Split Jerk
8 sets of 2, building
Conditioning
5 Rounds For Time
7 Power Cleans (115/75, Rx+ 155/105)
11 Burpees Over Bar
50 Double Unders
Tuesday 12/27/2022
Strength
Overhead Squat, 6 sets of 4, building
Conditioning
16 minute AMRAP
3 Hang Squat Snatch (75/55, Rx+ 95/65)
6 Pull Ups (Rx+ 3 Bar Muscle Ups)
9/7 Calorie Row
Wednesday 12/28/2022
Conditioning
28 minutes
40 seconds on, 20 seconds off
S1 1/side Turkish Get Up
S2 Max reps Goblet Muscle Cleans (24/16, Rx+ 28/20)
S3 Max reps Alternating Gorilla Row
S4 Max reps Side Step RKBS
Thursday 12/29/2022
Strength
A1. Sumo Deadlift, 5 sets of 5, building
A2. Strict Handstand Push Up, 5 sets of 5-10
Conditioning
13 minute AMRAP
1 Wall Walk
5 Box Jumps
10 Goblet Reverse Lunges (50/35)
10 Alternating Hang Dumbbell Clean and Jerk
Friday 12/30/2022
Strength
A1. 1 and 1/4 Goblet Squat, 4 sets of 10, building
A2. Strict Supinated Chest to Bar Pull Up, 4 sets of 2 RIR (31X1)
Conditioning
For Time
2,000/1,600m Row
Immediately into 5 Rounds
7 Toes to Bar
7 Hang Power Cleans (95/65, Rx+ 135/95)
Note: 13 minute time cap
Saturday 12/31/2022
Conditioning
EMOM for 30
M1: 6 Shoulder to Overhead (95/65, Rx+ 115/75)
M2: 6 Alternating Devils Press (50/35)
M3: 10 Dual KB Deadlifts (2×24/16kg)
M4: 10/8 Calorie Row
M5: 30-50 Double Unders
