Monday

22.3

Tuesday

Strength
E3MO3M 15
10 Bench press @60kg
10 Push ups
10 Strict pull ups

WOD
AMRAP 10
20 Wall balls 20/14
10 Box jumps 24/21
5 Burpees

Wednesday

Partner Workout

3:00 work, 1:30 rest
6 rounds total (each partner does 3 rounds of A and 3 rounds of B)
Alternate between A and B

A.
30/24 Echo Bike Cals or 500/400m Ski
10 DB clean + jerks 22.5/15
In remaining time...Power Cleans 70/45

B.
500/400m row
10 DB snatches 22.5/15
In remaining time...Power Cleans

P1 starts on A at the same time P2 starts on B.
Once each partner completes their work, they move on to the power cleans.
A partner can start the power cleans as soon as they're done.
One barbell between the pairs unless weights are significantly different.

Weightlifting

DAY 13 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]

TECHNIQUE [15 min]
1x3 [ 2 Floor power snatch + 2 Hang squat snatch] @45%
1x3 [ 2 Floor power snatch + 2 Hang squat snatch] @55%

STRENGTH [15 min]
3 x 2 Full Snatch @60%
2 x 2 Full snatch @65%
3 x 1 Full snatch @70%
*Weight based off previous weeks 2RM.

POWER [10 min]
3x3@110% Snatch deadlift shrug

Thursday

Strength
15 Minutes to build to heavy 3RM Front squats for the day

WOD
21-15-9
Front squats @50% of 3RM
42-30-18
Double unders

Time Cap 10 minutes

Rankel

AMRAP in 20 minutes of:
•225/155 pound Deadlift, 6 reps
•7 Burpee pull-ups
•10 Kettlebell swings, 2 pood
•Run 200 meters

Friday

For Time

1 Squat clean 70/45kg
50 Sit up
1 Squat clean
40 Push ups + shoulder tap
1 Squat clean
30 Jumping lunges
1 Squat clean
20 Burpees over bar
1 Squat clean
10 Bar muscle up / Chest to bar / Pull up

Saturday

Endurance

7RFT
200m Run
10 Pull Ups
20 Wall Balls 20/14
10 Toes To Bar

60s rest after each round

Time Cap 35 mins

Partner Workout

Teams of 2
20:00 AMRAP

P1: Max Distance Row

P2:
100m Run
20 Burpee box jump overs 24/21
20 Jumping Lunges

Partners switch upon completed round.

Score(s) are both distance on rower + total number of completed rounds

Sunday

Weightlifting

DAY 14 - Cycle 2
WARM UP: 2 x Clean complex [5 min]

TECHNIQUE [15 min]
1 x 3 [ 2 Floor power clean + 2 Hang squat clean] @45%
1 x 3[ 2 Floor power clean + 2 Hang squat clean] @55%

STRENGTH [10 min]
1 x 2 Squat clean @60%
1 x 2 Squat clean @70%
2 x 2 Squat clean @75%

5 x 2 Split jerk @65% Clean
*2s Pause in split

POWER [10 min]
2 x 3@110% clean deadlift shrugs

HIIT
2 Sets
3 Rounds [5:00 min cut off]
1:00 Bike
10 Plate ground to overhead
10 Plate thrusters
- 1:00 min rest -
3 Rounds [5:00 min cut off]
1:00 Row
10 DB front squats
10 DB shoulder to overhead
- 1:00 min rest -
3 Rounds [5:00 min cut off]
1:00 Ski
10 Down ups
10 Lunges
- 1:00 min rest -