INTERIM WEEK # 3 of 3

Monday 12/26/2022

Strength

Power Clean and Split Jerk

8 sets of 2, building

Conditioning

5 Rounds For Time

7 Power Cleans (115/75, Rx+ 155/105)

11 Burpees Over Bar

50 Double Unders

Tuesday 12/27/2022

Strength

Overhead Squat, 6 sets of 4, building

Conditioning

16 minute AMRAP

3 Hang Squat Snatch (75/55, Rx+ 95/65)

6 Pull Ups (Rx+ 3 Bar Muscle Ups)

9/7 Calorie Row

Wednesday 12/28/2022

Conditioning

28 minutes

40 seconds on, 20 seconds off

S1 1/side Turkish Get Up

S2 Max reps Goblet Muscle Cleans (24/16, Rx+ 28/20)

S3 Max reps Alternating Gorilla Row

S4 Max reps Side Step RKBS

Thursday 12/29/2022

Strength

A1. Sumo Deadlift, 5 sets of 5, building

A2. Strict Handstand Push Up, 5 sets of 5-10

Conditioning

13 minute AMRAP

1 Wall Walk

5 Box Jumps

10 Goblet Reverse Lunges (50/35)

10 Alternating Hang Dumbbell Clean and Jerk

Friday 12/30/2022

Strength

A1. 1 and 1/4 Goblet Squat, 4 sets of 10, building

A2. Strict Supinated Chest to Bar Pull Up, 4 sets of 2 RIR (31X1)

Conditioning

For Time

2,000/1,600m Row

Immediately into 5 Rounds

7 Toes to Bar

7 Hang Power Cleans (95/65, Rx+ 135/95)

Note: 13 minute time cap

Saturday 12/31/2022

Conditioning

EMOM for 30 

M1: 6 Shoulder to Overhead (95/65, Rx+ 115/75)

M2: 6 Alternating Devils Press (50/35)

M3: 10 Dual KB Deadlifts (2×24/16kg)

M4: 10/8 Calorie Row

M5: 30-50 Double Unders