Week # 5 of 6
Monday 5/8/2023
Strength
Back Squat Cluster
5 sets
2-2-2, across
Conditioning
14 minute AMRAP
7 Hang Power Snatches (75/55, Rx+ 95/65)
7 Overhead Squats
7/5 Calorie Row
Tuesday 5/9/2023
Strength
A1. Power Clean, 5 sets of 3, across
A2. Strict Ring Dips, 5 sets of 2 RIR
Conditioning
10 Rounds For Time
1 Handstand Push Up (Rx+ Strict)
3 Toes to Bar
5 Burpees
7 AKBS (24/16, Rx+ 28/20)
Wednesday 5/10/2023
Conditioning
Partner Conditioning
5 Rounds
“Frenemy”
F1: 500/400m Row
F2: AMRAP
2 Alternating Devils Press (50/35)
4 Box Jump Overs
8 Sit Ups
Thursday 5/11/2023
Strength
A1. Sumo Deadlift, 8-8-4-4, building
A2. 3 Point DB/KB Row, 4 sets of 8-10/side, across
Conditioning
21-15-9
Pull Ups
SDLHP (75/55, Rx+ 95/65)
Reverse Lunges/side
Friday 5/12/2023
Strength
Thruster
2-2-2-2-1-1-1-1, across
Conditioning
EMOM for 15
M1: 2 Hang Squat Clean (135/95, Rx+ 185/125)
M2: 10-15 Push Ups (Rx+ DB Deficit)
M3: 30-50 Double Unders
Saturday 5/13/2023
Strength
A1. Turkish Get Up, 3-4 sets of 2/side
A2. Handstand Walk Practice, 3-4 sets
A3. L-Hang, 3-4 sets of max holds
Conditioning
EMOM for 25
M1 – M5: 1 Muscle Snatch + 1 Hang Power Snatch
M5 – M10: 1 Power Snatch + 1 OHS
M11 – M15: 1 Power Snatch + 1 Hang Squat Snatch
M16 – M20: 1 Squat Snatch