Week # 2 of 6

Monday 4/15/2024

Strength

Back Squat

Accumulate 24 reps at 80% of weeks 1’s single

Conditioning

Partner Conditioning

18 minute AMRAP

6 Burpee Box Jump Overs (24/20)

12 Wall Balls (20/14)

6 Calorie Row

note: alternate rounds

Tuesday 4/16/2024

Strength

A1. Power Clean, 4 sets of 4 Touch and Go reps, building

A2. Weighted Chin Up, 4 sets of 5-7, across

Conditioning

EMOM for 15

M1: 5 Deadlifts (185/125, Rx+ 275/185)

M2: 10 Toes to Bar

M3: 50 Double Unders

Wednesday 4/17/2024

Conditioning

28 minutes

40 on, 20 off

S1 1/side Turkish Get Up

S2 Goblet Muscle Cleans

S3 Alternating Gorilla Row

S4 Side Step RKBS

Thursday 4/18/2024

Strength

5 sets

3 Strict Press + 3 Push Press, building

Conditioning

5 Rounds For Time

6 Hang Power Clean and Jerk (95/65, Rx+ 135/95)

12 Back Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)

Friday 4/19/2024

Strength

A1. 2 Hang Muscle Snatch + 2 Hang Power Snatch, 4 sets, building

A2. Pistol Squat Practice, 4 sets of practice

Conditioning

For Time

50 Overhead Squat (45/35, Rx+ 75/55)

50 Pull Ups (Rx+ C2B)

50/40 Calorie Row

Saturday 4/20/2024

Strength

A1. Dumbbell Deficit Push Ups, 3 sets of max reps

A2. Single Arm Ring Row, 3 sets of 8-10/side

A3. Forearm Plank Bodysaw, 3 sets of 8-12

Conditioning

5 Rounds

2 minute on, 1 minute off

4 Single Arm Devils Press

8 Dumbbell Box Step Ups

12 Sit Ups

note: pick up where you left off