Wednesday, March 29, 2023
Strength / Skill
Snatch balance
Conditioning
For time:
300m Run
9 Barbell complex (115#/80#)
300m Run
6 Barbell complex (135#/95#)
300m Run
3 Barbell complex (155#/105#)
Tuesday, March 28, 2023
4 Rounds for time:
50 Crossovers
40 Air squats
30 V-ups
20 Push ups
10 Chest to bar pull ups
Sunday, March 26, 2023
Complete as many reps as possible in 18 minutes of:
3 Burpee box jump-overs (24″/20″)
3 Dumbbell snatch (50#/35#)
6 Burpee box jump-overs (24″/20″)
6 Dumbbell snatch (50#/35#)
9 Burpee box jump-overs (24″/20″)
9 Dumbbell snatch (50#/35#)
Etc…
Every 6 minutes complete a 400m run.
Saturday, March 25, 2023
12-9-6 reps of:
Front squat (155#/105#)
Push press (155#/105#)
-THEN-
30 Toes to bar
-THEN-
21-15-9 reps of:
Front squat (95#/65#)
Push press (95#/65#)
Thursday, March 23, 2023
5 Rounds of:
3 Bar muscle ups
21 KB swings (53#/35#)
3 Bar muscle ups
Rest 1 minute between rounds
Tuesday, March 21, 2023
For time:
1,000m Row
15 Bench press (155#/105#)
20 Cal assault bike
30 Push ups
60 Double unders
30 Push ups
20 Cal assault bike
15 Bench press (155#/105#)
1,000m Row
