Week # 6 of 6

Monday 5/15/2023

Strength

Back Squat 

Find a 5 rep max

Conditioning

12 minute AMRAP

3 Hang Squat Snatch (75/55, Rx+ 95/65)

6 Toes to Bar

12 Alternating Box Step Ups

Tuesday 5/16/2023

Strength

A1. Power Clean, 5 sets of 3, across

A2. Strict Ring Dips, 5 sets of 2 RIR

Conditioning

For Time

30 Clean and Jerks (115/75, Rx+ 155/105)

30 Burpees Over Bar

30/24 Calorie Row

Wednesday 5/17/2023

Conditioning

EMOM for 30

M1: 3-5 Wall Walks

M2: 16-20 Alternating Forward Goblet Lunges (24/16)

M3: 12-16 Alternating RKBS

M4: 16-20 Single Leg V-Ups

M5: 10 Plate Ground to Overhead + 50 Plate Toe Taps (45/25)

Thursday 5/18/2023

Strength

A1. Sumo Deadlift, 3 Rep Max

A2. 3 Point DB/KB Row, 10 Rep Max/side

Conditioning

80-60-40-20

Double Unders

40-30-20-10

Dumbbell Ground to Shoulder (50/35)

20-15-10-5

Pull Up

Friday 5/19/2023

Strength

“Bear Complex”

5 Rounds

7 Unbroken sets

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Saturday 5/20/2023

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

Partner Conditioning

1,000/800m Row

50 Alternating Devils Press

1,000/800m Row

50 Toes to Bar (Rx+ 30 Ring or Bar Muscle Ups)

1,000/800m Row