Monday – 03/05/2018

Gymnastics

EMOM for 10 Minutes

Straight set of Chest to bar pull-ups

Metcon

AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′

15 Double unders EMOM

Weightlifting

EMOM for 21 Minutes

1 Squat Snatch

3 each at 70, 75, 80, 82.5, 85,87.5, 90%

Tuesday – 03/06/2018

Strength

Back Squat

10-10-10

Metcon

for time
27-21-15-9
Alternating dumbbell snatch 50/35 lb
9-15-21-27
box jump 24/20″

Weightlifting

EMOM for as long as possible
1 Split jerk

starting at 60% and working up to a max for the day

Wednesday – 03/07/2018

Gymnastics

EMOM for 10 Minutes

Straight set of kipping HSPU

Metcon

10 rounds of

30 seconds of dumbbell thrusters 50/35 lb
30 seconds rest
30 seconds burpees
30 seconds rest

Weightling

EMOM for as long as possible

1 Squat clean & jerk

Start @ 60% and work up to a max for the day

Thursday- 03/08/2018

Weightlifting

EMOM or 10 Minutes
1 Slow pull power clean + split jerk

start at 70% and work up to a strong effort lift.

Metcon

3 Rounds for time

400M Run
21 Kettlebell Swing 32/24 kg
12 Chest To Bar Pull-ups

Strength

3RM Deadlift No TnG

Friday – 03/09/2018

Rest day

Saturday – 03/10/2018

18.3