Wednesday 3/20/24
Skillwork: Front Squat 5-5-3-3-1-1-1 Conditioning: 21-15-9-6-3 DeadLifts (225/155) Lateral Over and Back Burpees on Bar 25 DU’s Each Round
Tuesday 3/19/24
Skill-work: 3 Rounds 12 Incline Pause Bench Press 12 Up Right Rows 12 Incline DB Skull Crusher Conditioning: For Time: 40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups …
Monday 3/18/24
Skill-work: 6 Rounds Build to Heavy Complex 1 Hs Clean 1 Jerk 1 Thruster Conditioning: EMOM 20 MIns 5 Pullups 10 Wall Balls
Saturday 3/16/24
Conditioning: 30 MIN AMR In Teams of 2 40 Cal Row 20 Clean and Jerks (95/55) 40 OH Plate Lunges (45/35) 20 Burpee Pull-ups 20 Front Squats (95/65) 40 KB…
Friday 3/15/24
Skill Superset 4x10 single arm kneeling Db strict press (per arm) 4x10 single arm Db bent over row (per arm) 1 min rest between sets Conditioning :5 rounds of: 10…