030722-031121



Monday (Mar 7th)


Back Squat

4x3 Reps @80% of 1RM

*All sets at the same weight

Compete:

4 Rounds:

3:00 AMRAP

7 Power Cleans @115/85lbs

7 Strict HSPUs

14 Air Squats

*Rest 1:00 between rounds

Train:

4 Rounds:

3:00 AMRAP

7 Power Clean @95/65lbs

7 Strict DB press

14 Air Squats

*Rest 1:00 between rounds


Tuesday (Mar 8th)


Compete:

Every 4:00 x5 Rounds:

15/12 Cal Bike

15 TTB

50 DUs

10 Burpee To Touch


Train:

Every 4:00 x5 Rounds:

12/9 Cal Bike

12 TTB

75 Single Under

8 Burpees To Touch

Skill:

2 Rounds For Quality:

5-4-3-2-1

Muscle-Ups

(Or a hard gymnastics pull)


Wednesday (Mar 9th)


Strength:

5 Sets:

1 Snatch Pull

1 Squat Snatch

@75% of 1RM Snatch

*All sets at the same weight


Compete:

For Time: 15-12-9

Over Head Squats @95/65lbs

Box Jumps

Train:

15-12-9

Over Head Squats @75/55lbs

Box Jumps


Thursday (Mar 10th)


Compete/Train:

20:00 x AMRAP

500/400m Row

20 Sit Ups

20 Wall Balls

20 Push-Ups

20 Lunges

Friday (Mar 11th)

Open 22.3!!

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