Week # 6 of 6

Monday 3/27/2023

Strength

EMOM for 20

1 Squat Snatch, building

Conditioning

6 Rounds

3 Overhead Squats (95/65, Rx+ 135/95)

6 Toes to Bar

12/9 Calorie Row

Rest 1 minute b/w rounds

Tuesday 3/28/2023

Strength

A1. Deadlift, Find a 5 rep max

A2. Strict Handstand Push Ups, 4 sets of 2 RIR

Conditioning

15 minute AMRAP

5 Power Cleans (95/65, Rx+ 135/95)

10 Push Ups

15 Sit Ups

Wednesday 3/29/2023

Partner Conditioning

7 Rounds

“Frenemy”

F1: 500/400m Row

F2: 

30 Groiners

30 Ski Jumps

AKBS w/ remaining time (24/16kg, Rx+ 28/20)

Score = Total AKBS

Thursday 3/30/2023

Strength

Back Squat

9-9-6-6-3-3

Conditioning

Every 2 minutes for 7 Rounds

8 Burpee Box Jump Over

8/6 Calorie Row

Friday 3/31/2023

Strength

A1. Strict Weighted Supinated Pull Up, Find a 5 rep max

A2. Hang Power Clean, Find a 5 rep max

Conditioning

For Time

45 Pull Ups

45 Deadlifts (135/95, Rx 185/125)

180 Double Unders 

Saturday 4/1/2023

Conditioning

For Time

20/16 Calorie Assault Bike

20 Single Arm Devils Press (50/35)

40 Goblet Walking Lunges

40 Sit Ups

60 Hang Dumbbell Clean and Jerks

60 Calorie Row

80 Dumbbell Ground to Shoulder

80 Wall Balls