MONDAY
Strength: EMOM x 10 Odds: CTB or bar muscleups Evens: 30 second plank *pick and hold rep scheme Conditioning: **Benchmark Retest** AMRAP Speed Tri (AMRAP - Reps) For accumulate reps on a continuous running clock 6 minute AB (cals) 5 minute row (cals) 4 minute 10m shuttle run (reps) TUESDAY Strength A1: 3 push press A2: 8 Bulgarian split squat (each) x 4 Conditioning: AMRAP in 14 minutes 40 double unders 30 wall balls 20 KB swings @ 24/16kg WEDNESDAY **March Benchmark** 1rm Snatch Conditioning: Tabata 8 x 20/10 Strict pullup THURSDAY Strength: Front squat 3,3,2,2,1,1,1 Conditioning: 3 x 3 minute AMRAP’s/ retesting 90 seconds between 15 box jumps 12 KB front rack lunge @ 32/24kg 9 T2B FRIDAY Strength: A1: 3 Snatch grip deadlift (off deficit) A2: 6 strict ring dip x 4 Conditioning: 21/15/9 Deadlifts @ 80/55kg HR pushups Run 400m SATURDAY **Crossfit Open 18.3**
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