Interim Week # 1 of 1

Monday 4/3/2023

Strength

Thruster

3-3-3-2-2-1-1, building

Conditioning

Every 2 minutes for 8 Rounds, building

5 Hang Power Cleans

5 Front Squats

5 Shoulder to Overhead

Tuesday 4/4/2023

Strength

Sumo Deadlift

5 sets of 5, building

Conditioning

12 minute AMRAP

3 Strict Pull Ups

6 SDLHP (75/55, Rx 95/65)

9 Calorie Row

12 Sit Ups 

Wednesday 4/5/2023

Conditioning

5 Rounds

:40 on, :20 off

S1: Double Unders

S2: Calories Arms Only Assault Bike

S3: Mountain Climbers

S4: Calories Rower

S5: Side Step RKBS

S6: Hollow Body Flutter Kicks

Thursday 4/6/2023

Strength

Back Squat

Find a 3 RM

Conditioning

10 Rounds For Time

5 Burpees

5 Wall Balls (20/14)

10 Alternating Hang Dumbbell Clean and Jerks (50/35)

13 Minute Time Cap

Friday 4/7/2023

Strength

Front Rack Reverse Lunge

4 sets of 10 (5/side), building

Conditioning

For Time

4 Rounds For Time

30 Double Unders

15 Deadlifts (95/65, Rx+ 135/95)

10 Toes to Bar

5 Power Cleans

Saturday 4/8/2023

Conditioning

EMOM for 30

M1-M5: 1 Muscle Snatch + 1 OHS

M6 – M10: 1 Power Snatch + 1 OHS

M11-15: 1 Power Snatch + 1 Hang Squat Snatch

M15 – M30: 1 Squat Snatch