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Week of March 7, 2021

Monday

A. Clean and Jerkx2@70, 75, 80, 80%

B. Pause Front Squat (3 sec hold at bottom)x2x3@75% x1x2@80%


14 minutes on clock

10 Front Squats

9 STO

8 CTB/Pull ups


Start at 95/65 on the barbell and increase each round

115/75

135/95

155/105

175/115

195/125


Tuesday

A. Bench Pressx5x10-start light and build to a heavy 5

B. 20 reps@80% of your max set


18 min CAP! 100 DU

50 Wall Ball

100 FT HSwalk or Bear Crawl

50 Wall Ball

100 DU


Wednesday

A. Power Snatchx5x3@75% x3x3@80%

B1. BB supinated rowx5x5-STEADY CONTROLLED TEMPO

B2. Tempo Pull Up (3 seconds up, 3 sec hold, 3 sec down)x1-3....rest 10 seconds into 5 kipping pull ups (slow negatives if no pull up)


3 rounds

200 m run

15 thrusters@95/65

200m run

20 pistols OR single leg rebss or step ups


15 min CAP!



Thursday

A. Back Squat EMOM 12x3 reps-start at 65% and build IF possible

B. 3 rounds

10 Side Plank ups/side

20 Sec Arch Hold

15 Sec Ring Hold

10 Sec L-SIT

10 Hollow Rock

15 sec Hollow Hold


Every 4 minutes for 28 minutes

500M Row

12 Burpees over ERG


*rounds should be 2-3 minutes, do NOT go over 3 minutes


Friday

A. Push Pressx5x10-start light and build to a heavy 5

B1. Stomach to wall HS holdx20-30 secx3

B2. Box 360 Walksx1 each wayx3


Open 21.1

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