INTERIM WEEK #1 of 1
INTERIM WEEK
Monday 5/30/2022
Conditioning
“Murph”
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Tuesday 5/31/2022
Strength
Power Snatch
7 sets of 3, building
Conditioning
Every 3 minutes for 5 rounds:
15/12 Calorie Row
10 Deadlifts (95/65, Rx+115/75)
5 Hang Power Snatches (95/65, Rx+115/75)
Wednesday 6/1/2022
Conditioning
15 minute AMRAP:
10 Alternating Dumbbell Hang Clean and Jerk (50/35)
10 No Push Up Burpee Over DB
20 Double Unders
3 minute Rest
15 minute AMRAP:
10 Dumbbell Ground to Shoulder (50/35)
15 Sit Ups
50 Dumbbell Toe Taps
Thursday 6/2/20222
Strength
Back Squat
5 sets of 5, building
Conditioning
12 minute AMRAP:
12 Overhead Squats (45/33)
9 Box Jump Overs
6 Toes to Bar
Friday 6/3/2022
Strength
18 minutes
2 Power Clean and Jerks, building
Conditioning
3 Rounds For Time:
15 Hang Power Cleans (75/55, Rx+ 115/75)
15 Push Jerks (75/55, Rx+ 115/75)
30/25 Calorie Row
Saturday 6/4/2022
Strength
A1. Tempo Dumbbell Bench Press (31X1), 3 sets of 2 RIR, across (use a weight that allows for 10-15 reps)
A2. Tempo Strict Supinated Pull Up (31X1), 3 sets of 2 RIR
A3. Hollow Body Hold, 3 sets of max holds
Conditioning
15 minute EMOM for Quality:
M1: 2-4 Turkish Get Ups
M2: 12-15 American Kettlebell Swings
M3: 10-12 Burpees
M4: 10-15 Barbell Curls
