Week 3

Day 1

Strength: 

1) 2 position snatch (1x hang + 1x floor): 10 rounds – Every 2 minutes, complete:

-1x 2-position snatch (work up to a max for the day)

2) Back squat: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

Work Capacity: Complete 4 rounds of:

-5x burpee to 6” target

-50m sprint

-5x front squat (155#/115#)

-50m sprint

*Rest 90 seconds between rounds.

Core: 3 rounds:

-12x Reverse hypers (AHAP)

-Rest as needed

Day 2

Strength: 

1) 2 position clean (1x hang + 1x floor): 10 rounds – Every 2 minutes, complete:

-1x 2-position clean (work up to a max for the day)

2) Push press: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

Work Capacity: Complete 3 rounds for max reps:

-3 minute AMRAP Assault bike (Calories)

-2 minute AMRAP ground to overhead (135#/95#)

-1 minute AMRAP ring dip

Day 3

Strength: 

1) 1 and 1/4 front squat – Work up to a  1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2) 7 rounds (14 minutes) – EMOM, perform:

-Odd minute = 200m/150m row

-Even minute = 15m handstand walk (If you struggle with HS walk, then give it a 40 second max effort)

Work Capacity: Complete 3 rounds for time of:

-25x GHD sit ups

-100m prowler push (Empty)

Core: 3 rounds:

-10x KB Turkish get up, 5R/5L (16kg/12kg)

-Rest as needed

-20x Russian twist, 10R/10L (AHAP)

-Rest as needed

Day 4

Strength: 

1) Power snatch: 10 rounds – Every 60 seconds, perform:

-1x power snatch (work up to a max for the day)

2) 10 rounds – Every 30 seconds, perform:

-3x power snatch (70% or a weight that is hard, but doable)

3) Deadlift: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

Work Capacity: Complete the following for time:

-150x Wallball (20#/14#)

*Any time that you break, immediately perform a 20m front rack walking lunge (barbell)

Day 5

Strength: 

1) Pause back squat: In 10 minutes, work up to a heavy (not max) single.

2) Overhead squat: 10 rounds – Every 2:00, complete:

-3x overhead squat (Work up to a max for the day)

3) Bench press: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

Work Capacity: Complete as many reps as possible in 15 minutes of:

-21x calories on Assault bike

-15x 2-arm KB clean (35#/26#)

-9x strict chin ups

Core: 3 rounds:

-10x weighted back extensions (AHAP)

-Rest as needed

-15x medball GHD sit ups (AHAP)

-Rest as needed