MONDAY, MAR 9
24/19 cal row
12 burpee box jump overs (24/20)
Max reps hang power snatch in time remaining (95/65)
-Rest 3:00 between rounds-
Note snatch reps completed each round, score is total number of snatches across all rounds.
Goal is to leave yourself ~1:00 to perform snatches each round. Scale the reps of cals and BBJO to get you in that range. Barbell snatches may be scaled to dumbbell if needed.
20/15 cal row
10 burpee box jump overs (24/20)
16/12 cal row
8 burpee box jump overs (24/20)
TUESDAY, MAR 10
3 working sets:
3 front squats + 6 back squats
You will perform front squats and back squats with the same weight/bar for each set. Start with the 3 front squats, rack it, then immediately perform 6 back squats.
No percentages given, take your time with some warm-up sets to determine a good weight for the first working set.
1/0.8 mile bike
Single arm DB/KB hang squat clean (50/35)
WEDNESDAY, MAR 11
All 5 working sets should be at 70% or higher.
Hang clean and jerks (135/95)
3x double unders (9-18-27-36-45…)
*Every 3:00, including at 0:00, perform a 50m sled push (4/3)
Split into groups of 5 and stagger start time by 1 min to share sleds.
THURSDAY, MAR 12
METCON – Big Helen
21 KB swings (70/53)
7 ring muscle-ups
FRIDAY, MAR 13
8 back rack reverse lunge, alt leg
8/8 single leg KB deadlift
25 air squats*
15 double DB push press (2 x 50/35)
5 sandbag-over-shoulder (150/100)
*Rx+ 20 pistols, alt leg