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