Week # 4 of 6

Monday 3/11/2024

Strength

A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across

A2. Push Press, 5 sets of 5, across

Conditioning

“Gwen”

15-12-9 for Load

Clean and Jerk (unbroken)

Tuesday 3/12/2024

Strength

Snatch complex

10 sets, building

1 Hang Snatch + 1 Above the Knee Snatch + 1 Overhead Snatch

Conditioning

For Time

60-30

Hang Dumbbell Snatch (50/35)

Wall Ball (20/14)

Calorie Row

Wednesday 3/13/2024

Conditioning

EMOM for 30

M1: 10/8 Calorie Bike

M2: 8-10 Dumbbell Burpee Power Cleans (2×50/2×35)

M3: 12-15 Goblet Squats (24/16)

M4: 8-10 Tall Plank KB/DB Drag (12kg,25lb/8kg,20lb)

M5: 8-10 Broad Jumps

Thursday 3/14/2024

Strength

A1. Front Squat, 7 sets of 1-1-1, across

A2. Strict Handstand Push Up, Accumulate 36 reps

Conditioning

3 Rounds

3 minutes on

15 Hang Squat Cleans (95/65, Rx+ 135/95)

15 Lateral Burpee Over Bar

Double Unders w/ remaining time

1 minute off 

Friday 3/15/2024

Strength

EMOM for 15 minutes

M1: Deadlift, 10 reps, across

M2: Strict Pull Up, max reps in 60 seconds

M3: L-Sit, max hold

Conditioning

For Time

75 Toes to Bar 

note: 10 Alternating Goblet Reverse Lunges (24/20) at the top of every minute

Saturday 3/16/2024

Strength

A1. Handstand Hold (Rx+ Walking), 4 sets of practice 

A2. See-Saw Dumbbell Bench Press, 4 sets of 8-12, building

A3. Ring Row, 4 sets of 8-12

Conditioning

Partner Conditioning

2,000m Row

Rest 2 minutes

1,000m Row

Rest 1 minute

500m Row

note: split meters evenly