Week #4 of 6

Monday 3/21/2022

Strength

Front Squat

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

Conditioning

3 Rounds For Time

15 Hang Clusters (75/55, Rx+95/65)

30/25 Calorie Row

Tuesday 3/22/2022

Strength

A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, across (2.5-5lbs heavier than last week)

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

Conditioning

12 minute AMRAP:

2 Strict Toes to Bar (Rx+ 1 Bar Muscle Up)

4 Box Jump Overs

8 Alternating Dumbbell Snatch (50/35, Rx+ AHAP)

Wednesday 3/23/2022

Partner Conditioning

30 minute AMRAP:

50 American Kettlebell Swings (24/16, Rx+ 28/20)

50 Wall Balls (20/14, Rx+ 30/20)

50 Burpees

Note: Partition reps as desired

Strength

Thursday 3/24/20222

8 sets, building

1 Snatch Pull w/ pause below the knee + 1 Hang Squat Snatch

Conditioning

30-20-10 reps for time of:

Power Snatch (45/35, Rx+75/55)

Overhead Squats

Calorie Row

Friday 3/25/2022

Strength

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

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-11/side, across

Conditioning

15 minute AMRAP

5 Deadlifts (135/95, Rx+155/105)

10 Push Ups

30 Double Unders

Saturday 3/26/2022

Strength

A. Bench Press

4 sets of 10, across (2.5-5lbs heavier than last week)

Note: max reps final set

B. Back Squat

4 Cluster Sets of 3-2-1, across

Note: no more than 10 seconds rest b/w reps

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