Week # 3 of 6

Monday 3/14/2022

Strength

Front Squat

7 sets of 3, 2.5-5lbs heavier than last week, max reps final set

Conditioning

10 Rounds For Time:

1 Hang Squat Clean (135/95, Rx+ 185/125)

3 Strict Handstand Push Ups

5 Toes to Bar

Tuesday 3/15/2022

Strength

A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, across (same weight as last week w/ max reps final set)

A2. Deadlift, 5 sets of 5, across, 5-10lbs heavier than last week

Conditioning

14 minute AMRAP:

14 Russian KB Swings (24/16, Rx+32/24)

14 Alternating Goblet Reverse Lunge

14 Calorie Row

Wednesday 3/16/2022

Conditioning

30 minute Partner AMRAP:

40 Wall Balls

40 Alternating Dumbbell Snatches

20 Medball Cleans

20 Burpees Over Dumbbell

Note: partition reps as desired

Thursday 3/17/20222

Strength

8 sets, building

Snatch Pull + 1 Hang Squat Snatch

Conditioning

Every 2 minutes for 6 Rounds:

3 Hang Power Snatch (95/65, Rx+115/75)

6 Overhead Squats

9 Pull Ups

Friday 3/18/2022

Strength

A1. Split Jerk w/ 1 second pause in the dip, 5 sets of 2

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-10/side, across

Conditioning

15 minute alternating EMOM:

M1: 10-12 Strict Press (75/55, Rx+95/65)

M2: 10-12 Dual DB/KB Deadlifts (2×50/35, 2×24/16, Rx+ 2×32/24)

M3: 150-200 m Row

Saturday 3/19/2022

Strength

A. Bench Press

4 sets of 10, across

Note: max reps final set

B. Back Squat

4 Cluster Sets of 3-2-1, across

Optional Accessory:

C1. Deficit Push Ups, 3 sets of max reps

C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across

C3. Pike Overs, 3 sets of 8-10/side

C4. Hollow Flutter Kicks, 3 sets of 30-40