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March 20-27

Monday

A. Hang Power Snatch+Hang Snatch+Power Snatch+Snatchx5@light

B. EMOM 6-Power Snatch+Snatch@75%

C. 1 Power Snatch every 30 secondsx20 sets@70%


EMOM 20

1-10 Double KB or DB hang Cleans

2-:45 max reps t2b or HKR

3-10 double kb or db STO

4-:45 max reps hand release push ups


Tuesday

A. Back Squatx3x3@80%

B. 3-5 sets

30 Hollow Rocks+:30 Plank Hold


3 rounds

1000M Row

50 Lunges

1000M Ski

50 Box Step Ups

60/50 cal Bike

150 FT Sled Push@light


Wednesday

A. Strict Press-build to a heavy single

B1-Strict Pull upx8-12x4

B2-DB Bent over rowx12-15x4


50 Cal Row

50 Line Facing Burpees

40 Cal Row

40 Wall Ball

30 Cal Row

30 DB Snatch@heavy

20 cal row

20 BarMU

10 cal row

10 Rope Climbs OR Strict Pull ups (NO RING ROWS-PULL VERTICALLY)


Thursday

MAKE UP DAY


Friday

A. Back Squat (yes again)x8x4@50%, Rest 2 min between sets)

B.

5 min amrap

1 min plank+30 weight supported flutter kicks


4 rounds

16 KBS

16 Goblet Squats

16 Box Stepups holding 2 KBS

100M Farmers Carry


Use KB or DB but do not switch mid workout


Saturday

4 rounds

30 cal row

28 Single Leg Squats

18 CTB

100 FT HSWALK/Bear Crawl

12 Power Snatch

24 Bar Facing Burpees

12 Power Cleans

100 DU

12 STO

24 T2B


Sunday

A. Deadliftx2x6@@75%


EMOM 28

1-12 DB Thrusters

2-12/9 Cal Bike

3-12-15 GHD Sit ups

4-150M Run



Aerobic

Row

500M Row@5K Row Pace per 500M (no 5K time? Row a 5K)

10 Shuttle Runs

Rest 1 minx6


Run

Every 3 minx8 sets

Run 300M


Optional Aerobic

10 min Bike

10 min Ski

10 min Row

10 min Bike


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