Week # 3 of 6

Monday 3/6/2023

Strength

EMOM for 20

Squat Clean, building

Conditioning

4 Rounds For Time

15 Overhead Squats (45/35, Rx+ 75/55)

15 Pull Ups

60 Double Unders 

Tuesday 3/7/2023

Strength

A1. Deadlift, 8-8-6-6-4-4

A2. Strict Handstand Push Ups, 4 sets of 2 RIR

Conditioning

15 minute AMRAP

10 Push Ups (Rx+ Ring Dips)

10 Alternating Dumbbell Ground to Shoulder (50/35)

10 Sit Ups

Wednesday 3/8/2023

Conditioning

Partner Conditioning

28 minute AMRAP

4 Burpees Over Kettlebell

8 American Kettlebell Swings

12 Goblet Reverse Lunges

Note: alternate rounds with partner

Thursday 3/9/2023

Strength

Back Squat

4-4-4-4-4-4-4

Conditioning

5 Rounds

2 minute AMRAP

9 Wall Balls

9 Shoulder to Overhead (95/65, Rx+ 115/75)

Row Calories w/ Remaining Time

Rest 1 minute b/w rounds

Friday 3/10/2023

Strength

A1. Strict Weighted Supinated Pull Up, 5 sets of 5, across

A2. Hang Power Snatch, Find a 5RM

Conditioning

50 Toes to Bar

50 Dumbbell Snatches (50/35)

100 Double Unders 

Saturday 3/11/2023

Strength

N/A

Conditioning

EMOM for 30

M1: 1 Squat Snatch, building

M2: 10/8 Calorie Row

M3: 16-20 Tall Plank Dumbbell Drags