Week of March 9th

 In Sneak Peek

AFFILAITE

A.OTM 10: Hang Power Clean *add weight every min

B. 20-10-5 reps for time:

HSPU

Front Squat 135/95#

A.Press. Push Press. Split Jerk; 1.1.1

B. 5 rounds for time:

20 KBS Russian *heavy unbroken

250m Row

A. Snatch DL. Hang Power Snatch. 2.1 x 5
B. AMRAP 20:

15 Thruster 95/65#

7 Burpee

A. Back Squat 5×5

B. 3 sets of:

AMRAP 4

8 R DB Snatch

8 L DB Snatch

20 Double Under
rest 2 min

OPEN 15.3  

 

 

 

 

COMP:

 

A.Bench Press

5@65%

5@75%

5+@85%

of 1RM

Bench Press

B. Seated Dumbbell Press 5 x 8-10 reps

C. Skill

D. WOD
COMP:

A. EMOM 10min:  Snatch 1rep. Add 10# each min

B. Front Squat 5.4.3.5.4.3

C. Pull-up 3.3.3.3.2-3

D. WOD

BASIC:

A.Deadlift

5@65%

5@75%

5+@85%

of 1RM

B. seated box jump 20 reps (not timed, all max effort)

C. Skill

D.WOD
COMP:

A. Split Jerk Heavy 5

B. EMOM 8 min: 5-10 HSPU Unbroken

C. WOD

BASIC:

A.Strict Press

5@65%

5@75%

5+@85%

of 1RM

B.Skill

C. WOD
COMP:

A. Shakle Complex

B. Sumo Deadlift heavy 3 TnG

C. WOD

REST BASIC:

A.Back Squat

5@65%

5@75%

5+@85%

of 1RM

B. Skill

C. WOD
COMP:

A. Open only

BASIC:

WOD only

COMP:

A. WOD only

*Open intensity

Rest
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