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Feb. 27-March 5


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


A. Back Squatx4x8-65-75%

B. Single Leg RDLx10/legx4

8 Rounds

12 Wall Ball

12 DB Power Cleans

14/11 Cal Row


A. Strict Pressx4x8-65-75%

B. Single Arm OH Tricep Extensionx8x4

5 rounds

5 Shuttle Runs

20 GHD (abmat is 30)

Rest as needed


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

CTB (Sub is jumping or ring row)


Make up Day


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


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


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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