Week # 3 of 6
Monday 3/6/2023
Strength
EMOM for 20
Squat Clean, building
Conditioning
4 Rounds For Time
15 Overhead Squats (45/35, Rx+ 75/55)
15 Pull Ups
60 Double Undersย
Tuesday 3/7/2023
Strength
A1. Deadlift, 8-8-6-6-4-4
A2. Strict Handstand Push Ups, 4 sets of 2 RIR
Conditioning
15 minute AMRAP
10 Push Ups (Rx+ Ring Dips)
10 Alternating Dumbbell Ground to Shoulder (50/35)
10 Sit Ups
Wednesday 3/8/2023
Conditioning
Partner Conditioning
28 minute AMRAP
4 Burpees Over Kettlebell
8 American Kettlebell Swings
12 Goblet Reverse Lunges
Note: alternate rounds with partner
Thursday 3/9/2023
Strength
Back Squat
4-4-4-4-4-4-4
Conditioning
5 Rounds
2 minute AMRAP
9 Wall Balls
9 Shoulder to Overhead (95/65, Rx+ 115/75)
Row Calories w/ Remaining Time
Rest 1 minute b/w rounds
Friday 3/10/2023
Strength
A1. Strict Weighted Supinated Pull Up, 5 sets of 5, across
A2. Hang Power Snatch, Find a 5RM
Conditioning
50 Toes to Bar
50 Dumbbell Snatches (50/35)
100 Double Undersย
Saturday 3/11/2023
Strength
N/A
Conditioning
EMOM for 30
M1: 1 Squat Snatch, building
M2: 10/8 Calorie Row
M3: 16-20 Tall Plank Dumbbell Drags