Week # 3 of 6

Monday 4/22/2024

Strength

Back Squat

Accumulate 26 reps at 80% of weeks 1’s single

Conditioning

10-9-8-7… 1

Handstand Push Ups (Rx+ Strict)

Air Squat x2

Calorie Row x2

Tuesday 4/23/2024

Strength

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

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

Partner Conditioning

15 minute AMRAP

5 Toes to Bar (Rx+ 2 Bar Muscle Ups)

5 Deadlifts (115/75, Rx+ 155/105)

5 Hang Power Cleans

Note: alternate rounds with your partner

Wednesday 4/24/2024

Conditioning

30 minute AMRAP

5 Burpee Box Jump Over (24/20)

10 Alternating Hang Dumbbell Snatch (50/35)

15/12 Calorie Row

Accumulate 30 second in an L-Sit

Thursday 4/25/2024

Strength

5 sets

1 Strict Press + 2 Push Press + 3 Push Jerks, building

Conditioning

4 Rounds 

3 minute AMRAP

3 Push Ups (Rx+ Strict Ring Dips)

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

7 RKBS (24/16, Rx+ 32/24)

35 Double Unders

1 minute rest b/w rounds

Note: pick up where you left off

Friday 4/26/2024

Strength

A1. 1 Hang Muscle Snatch + 2 Hang Power Snatch + 1 Overhead Squat, 4 sets, building

A2. Pistol Squat Practice, 4 sets of practice

Conditioning

21-15-9

Pull Up

Overhead Squats (75/55, Rx+ Hang Squat Snatch)

Sit Up

Saturday 4/27/2024

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

6 Rounds for Time

3 Wall Walk

9 AKBS (24/16)

18 Alternating Goblet Reverse Lunge (24/16)