Week # 5 of 6

Monday 3/20/2023

Strength

EMOM for 20

Squat Snatch, building

Conditioning

3 Rounds For Time

15 Overhead Squats (75/55, Rx+ 95/65)

15 Hang Power Snatches

15 Pull Ups (Rx+ Chest to Bar)

Tuesday 3/21/2023

Strength

A1. Deadlift, 10-10-5-5, building

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

Conditioning

10 Rounds For Time

10 Burpees Over Rower

10/8 Calorie Row

15 minute Time Cap

Challenge: Finish before time cap

Wednesday 3/22/2023

Partner Conditioning

30 minute AMRAP

Alternate Rounds

1 Wall Walk

3 Box Jump Overs

6 Kettlebell Muscle Cleans (24/16, Rx+ 28/20)

9/7 Calorie Row

Thursday 3/23/2023

Strength

Back Squat

9-9-6-6-3-3

Conditioning

2 Rounds For Time

30 Dumbbell Clean and Jerks (50/35)

45 Wall Ball (20/14)

90 Double Unders

Friday 3/24/2023

Strength

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

A2. Hang Power Clean, 5 sets of 5, across

Conditioning

16 minute AMRAP

8 AKBS (24/16)

12 Alternating Goblet Reverse Lunge

16 Sit Ups (Rx+ Single Leg V-Ups)

Saturday 3/25/2023

Strength

N/A

Conditioning

EMOM for 28

M1: Squat Clean, building

M2: 10-15 Push Ups

M3: 8-10 Toes to Bar

M4: 10/8 Calorie Row