Interim Week # 1 of 2

Monday 5/22/2023

Strength

A1. Hang Power Snatch, 5 sets of 5, building

A2. Strict Pull Up, 5 sets of 5, building

Conditioning

10 minute AMRAP

5 Hang Power Snatches (75/55, Rx+ 95/65)

10 Overhead Reverse Lunges

50 Double Unders

Tuesday 5/23/2023

Strength

6-8 sets

1 Power Clean + 1 Hang Squat Clean, building

Conditioning

“Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips

Wednesday 5/24/2023

Conditioning

12 minute AMRAP

12 Plate Ground to Overhead (45/25)

24 Ski Jumps

12 Calorie Row

3 minute rest

16 minute EMOM

M1: 10/8 Calorie Row 

M2: 30-50 Double Unders

M3: 8/6 Calorie Bike

M4: 30-50 Mountain Climbers

Thursday 5/25/2023

Strength

A1. Half Kneeling KB/DB Press, 4 sets of 8-10/side, building

A2. Dual Russian Kettlebell Swing, 4 sets of 10-12, building

Conditioning

5 Rounds

2 minutes on, 1 minute off

10 Hang Dumbbell Clean and Jerk (50/35)

10 Sit Ups (Rx+ weighted)

Burpee Box Jump Overs w/ remaining time

Friday 5/26/2023

Strength

A1. Bent Over Barbell Row, 3 sets of 10, building

A2. Dual KB/DB Front Squat, 3 sets of 8-10, building

Conditioning

For Time

1,000/800m Row

50 Toes to Bar

100 Wall Balls 

Saturday 5/27/2023

Strength

A1. Bench Press, 4 sets of 10, building

A2. Weighted Supinated Pull Up, 4 sets of 7, building

Conditioning

Buy in: 1 Mile Run

10 minute AMRAP

5 Push Ups

10 RKBS

15 Air Squats