Interim Week # 1 of 1

Monday 10/23/2023

Strength

8-10 sets

Squat Clean and Jerk Doubles

Conditioning

10-9-8-7…1

Hang Power Clean and Jerk (95/65, Rx+ 115/75)

Pull Ups

Tuesday 10/24/2023

Strength

A1. Deadlift, 5 sets of 5, building

A2. Strict Handstand Push Up, 5 sets of 5-10

Conditioning

For Time

1,000/800m Row

50 Push Ups

50 AKBS (24/16, Rx+ 28/20)

1,000/800m Row

Wednesday 10/25/2023

Conditioning

15 minute AMRAP

10 Toes to Bar

20 Alternating Dumbbell Clean and Jerks (50/35)

30 Double Unders

rest 3 minutes

10 minute AMRAP

Max Calorie Row

Thursday 10/26/2023

Strength

Tempo Back Squats (33X1)

7 sets of 3, building

Conditioning

4 Rounds

2 minute AMRAP

10 Burpee Box Jump Overs

Wall Balls w/ remaining time

1 minute rest

Friday 10/27/2023

Strength

8-10 sets

Snatch Pull + Power Snatch

Conditioning

“Randy”

75 Ground to Overhead (75/55)

Saturday 10/28/2023

Strength

A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets

A2. Ring Support, 3-4 sets of 20-30 seconds

Conditioning

EMOM for 15

M1: 5-10 Ring Dips

M2: 10/8 Calorie Assault Bike

M3: 30-50 Double Unders

M4: 10-12 Ring Rows

M5: 12/10 Calorie Row