032723-033123

Monday

EMOM 35

1) 12-15 DB bench

2) 15/12 Calorie Bike

3) 12 Pull Ups

4) 8 Deadlift @ 60-65%

5) 15/12 Calorie Row

6) 2 Rope Climb

7) Rest

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Tuesday

Back Squat

Set 1-2: 6 Reps @ 65%

Set 3-4: 5 Reps @ 70%

Set 5-6: 4 Reps @ 75%

Leg Work

4 Steady Rounds

100 ft Sled Pull

10-15 Barbell Good Mornings

20 Heel Elevated Goblet Squat

20 Alt Weighted Step Up

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Wednesday

Clean and Jerk

Squat Clean + Split Jerk

Every 90sec x 10

1 Rep

Start at 60-65% and work up to 85-90%

Running Macho

3 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

Fitness:

3 Rounds For Time:

400 Meter Run

3 Rounds of Dumbbell “Macho Man”

1 Round of DB Macho Man:

3 Dumbbell Power Cleans

3 Dumbbell Front Squats

3 Dumbbell Push Jerks

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Thursday

Double Down Thursday

12 Min AMRAP

15/12 Cal Bike

50 Double Under

200 m Run

2min Rest

12 Min AMRAP

15/12 Cal Ski/Row

10 Burpee Box Jump Over 24/20

15 Push-ups

Fitness:

75 Single Under

Burpee Box Step Over

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Friday

Snatch Complex

Every 90sec x 8

1 Snatch + 1 Hang Snatch

Start around 55% of 1RM Snatch and build as you see fit.

Snatches can be Power or Squat

Fitness Option

4 DB(2) DL

4 DB(2) Hang Snatch

4 DB Front Squat

Rubber Hands

4 Rounds For Time

16 T2B

12 Hang Snatch 75/55

8 Strict HSPU

10min Cap

Fitness:

Knee to Elbow

KB Swing

HRPU

RX+:

115/80