Interim Week # 1 of 1

INTERIM WEEK

Monday 10/24/2022

Strength

Front Squat

6-6-4-4-2-2, building

Conditioning

“Macho Man”

EMOM for as long as possible:

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

3 Front Squats

3 Shoulder to Overhead

Time cap: 15 minutes

Tuesday 10/25/2022

Strength

Deadlift

7 sets of 3, building

Conditioning

3 rounds for time:

30 Hang Dumbbell Snatch (50/35)

30/25 Calorie Row

Wednesday 10/26/2022

Conditioning

30 minute AMRAP

20 Russian Kettlebell Swings

20 Med Ball Squat Cleans

20 Med Ball Weighted Sit Ups

60 MB Toe Taps

Thursday 10/27/2022

Strength

15 minute EMOM:

M1-M5: 1 Push Press + 1 Split Jerk

M6 – M10: 1 Push Jerk + 1 Split Jerk

M11 – M15: 2 Split Jerks

Conditioning

16 minute alternating EMOM:

M1: Max Wall Walks (Rx+ Max Handstand Walks in Square)

M2: Max Wall Balls

M3: Max Double Unders

M4: Rest

Friday 10/28/2022

Strength

Power Snatch

10 sets of 2, building

Conditioning

11 minute AMRAP:

3 Pull Ups (Rx+ Chest to Bar)

5 Hang Power Snatches (75/55, Rx+ 95/65)

7 Box Step Overs

Saturday 10/29/2022

Strength

A. Bench Press, 5 sets of 5, building

B. Back Squat, 30 reps for time at 50-60% of 1 RM

Conditioning

10 Rounds For Time:

8 Calorie Row

8 Burpees Over Rower