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Feb. 27-March 5

Monday

A. High Hang Snatch+Hang Snatch+Snatch+OHSx3 sets

B. Snatch EMOM 5-BACKED OFF this week, use 70%

C. Snatch Deadliftx3x2@90%


4 rounds

400M Run

10 T2B

10 Box Jumps

15 KBS

100 FT Farmers Carry


Tuesday

A. Back Squatx4x8-65-75%

B. Single Leg RDLx10/legx4


8 Rounds

12 Wall Ball

12 DB Power Cleans

14/11 Cal Row


Wednesday

A. Strict Pressx4x8-65-75%

B. Single Arm OH Tricep Extensionx8x4


5 rounds

5 Shuttle Runs

20 GHD (abmat is 30)


Rest as needed

21-15-9

HSPU (sub us Heavy DB Strict Press or x2push ups)

CTB (Sub is jumping or ring row)


Thursday

Make up Day


Friday

A. Clean Pull+Floating Clean Pull+Dip Clean+Push Jerk+Jerkx3

B. Hang Clean+Jerk@70%x2 sets

C. Front Squatx1x5@75%


Open 23.3


Saturday

A. Bench Pressx4x8 OR make up a lift OR WARM UP BIG.


35 minutes

40 Cal Bike

20 Thrusters

20 Bar Facing Burpees

20 Box Jump Overs

20 Hang Snatch


Sunday

No EMOM this week!

A. Deadliftx4x8-65-75%

B. 6 rounds

4 Muscle Ups ( sub is burpee pull ups)

20/16 cal ski


50 Wall Ball

10 Rope Climbs

50 Cal Row

30 Box Clears

50 Wall Ball

10 Rope Climbs



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