Week # 4 of 6

Monday 3/13/2023

Strength

EMOM for 20

Squat Snatch, building

Conditioning

Every 2 minutes for 5 Rounds

8 Pull Ups (Rx+ 4 Bar Muscle Ups)

10/8 Calorie Row

Wall Balls w/ Remaining Time

Rest 1 minute b/w rounds

Tuesday 3/4/2023

Strength

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

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

Conditioning

13 minute AMRAP

7 Push Presses (95/65, Rx+ 135/95)

7 Deadlifts

7 Bar Facing Burpees

Wednesday 3/15/2023

Conditioning

2 rounds for total reps:

90 seconds Wall Balls (20/14)

30 seconds Rest

90 seconds Box Jumps with Step Down (24/20)

30 seconds Rest

90 seconds Sit ups

30 seconds Rest

90 seconds Double Unders

30 seconds Rest

90 seconds Push ups

30 seconds Rest

90 seconds Ground to Overhead with Plate (45/25)

30 seconds Rest

Thursday 3/16/2023

Strength

Back Squat

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

Conditioning

For Time

2,000/1,600m Row

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

Friday 3/17/2023

Strength

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

A2. Hang Power Clean, 5 sets of 3, building

Conditioning

20 minute Partner AMRAP

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

5 Toes to Bar

20 Double Unders

Note: alternate rounds

Saturday 3/18/2023

Strength

N/A

Conditioning

30 minute AMRAP

3 Deadlifts (185/125, Rx+275/185)

6 Push Ups (Rx+ Ring Dips)

9 Dumbbell Bicep Curls

12 Reverse Lunges (Goblet)

15/12 Calorie Row