Week # 3 of 6
WEEK THREE
Monday 8/8/2022
Strength
Deadlift
6 sets of 4 (heavier than last week)
Conditioning
2 Rounds
2 minute AMRAP
Dual DB/KB Hang Snatch
2 minute AMRAP
Strict Pull Ups
2 minute AMRAP
Plate Loaded Box Step Ups (45/25)
Tuesday 8/9/2022
Strength
Hang Squat Clean
8 sets of 2 (2.5-5lbs heavier last week)
Conditioning
21-15-9
Thrusters (115/75, Rx+ 135/95)
75 Double Unders after each set of thrusters
Wednesday 8/10/2022
Strength
A1. Turkish Get Up, 4 sets of 2/side
A2. Goblet Curtsy Squat, 4 sets of 7-8/side
A3. Pike Over, 4 sets of 8-10/side
A4. V-Up, 4 sets of 10-15
Conditioning
Partner Conditioning:
2,000/1,600 Row (switch every 1,000/800m)
Rest 2:00
1,500/1,200 (switch every 750/600m)
Rest 2:00
1,000/800 (switch every 500/400)
Rest 2:00
500/400 (switch every 250/200)
Time Cap 25:00
Thursday 8/11/2022
Strength
Push Press
6 sets of 3, across (2.5-5lbs heavier than last week)
Note: perform a 7th set for max reps at the same weight
Conditioning
EMOM for 12
M1: 8-12 Burpee Box Jump Overs
M2: 15-20 AKBS (24/16, Rx+ 28/20)
Friday 8/12/2022
Strength
Back Squat Waves
5-3-1
5-3-1
5-3-1, building
Conditioning
For Time
60 Calorie Row
50 Wall Balls (20/14)
40 Pull Ups (Rx+ Chest to Bar)
30 Front Rack Reverse Lunges (95/65, Rx+ 115/75)
Saturday 8/13/2022
Conditioning
“Hot Start”
5 Sets
6 Lateral Bench Jumps right into Assault Bike SPRINT 10-15sec @ HIGH EFFORT rest full recovery
Strength
30 minute EMOM:
M1-M5: 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
M6-M10: 1 Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11 – 15: 1 Snatch High Pull + 1 Hang Squat Snatch
Then perform 3 sets of 3 Hang Snatch High Pulls, building
