Week March 27

Tuesday
AM
300m row @ 100%
rest 90 sec. x 6

PM
Front Squat 60/3, 70x3x2, 80x3x2
Power Snatch OTM 60/3, 65x3x2, 70x3x2; E2M
Clean and Jerk 60/1+3, 70/1+3x2, 80x1+2x3
+
8 min OTM
15 CTB Pull Ups-Odd
16 Pistols-Even
+
9-7-5
DL @ 315
Box Jump  30/24"

Wednesday
5 minute amrap
5 cal on AB
5 strict HSPU

rest 3 minutes

10 minute amrap
5 PC @ 95
5 FS @95
10 burpees

rest 3 minutes

5 minute amrap
10 kb swings, 70/53
3 MU 

Friday

Single Training Session

A. Back Squat 60/3, 70/3, 80/3, 85/2

B. Snatch 60/2, 70/2, 75/2, 80/2

C1. . Good Mornings 4 x 5 reps: can be done at the end

C2. Med ball GHD sit Ups 4 x 10 reps: can be done at the end

+

7 *Snatch165/125

15 T2B

25 Double Unders

5 Snatch 165/125

15 T2B

50 Double Unders

3 Squat Snatch 165/125

15 T2B

75 Double Unders

* Squat is preferable but make adjustments to power if needed

Saturday

Double Training Sessions*

AM

A. Deadlift 85%x3x5; rest 2 min

B. Jerk 1.1.1 x heavy

+

14 minutes on the clock

30 S2O 115/75

30 PC 155/75

30 burpees over bar

30 wall balls, 20/14

amrap HSPU in rest of time

PM

4x 400 m (walking 90 second rest between)

Sunday

Strength

A. Clean work on double bounce out of the hole 60/3, 70x3x2, 80x3x2

B. EMOM-20

Hang Power Snatch 3 Rep 135/95-Odd

Row 10 cal-Even

+

EMOM 10 min

20 pull ups-Odd

20 sec. Prowler Push Hard but fast turn over.  NO GRIND-Even