Monday 6th - Saturday 11th MARCH

Monday
Strength:
Complex
1 power clean + 1 hang squat clean + 2 push jerk
2-2-2-1-1-1


Conditioning:
4 x 3 minute rounds for accumulate reps/resting 1 minute between rounds
Run 200m
5 clean and jerks @ 60/40kg
5 bar over burpees
*max wall balls in remainder


Tuesday
Strength:
A1: 3 Sumo deadlift
A2: 12 alternating pistol squat
x 4


Conditioning:
24 Front rack lunge
100 double unders
18 Front rack lunge
75 double unders
12 Front rack lunge
50 double unders
6 Front rack lunge
25 double unders
@ 52.5/35kg


Wednesday
Skill/Strength:
Bar muscleup
5 sets x 3-6 reps
*box layover scale


Conditioning:
EMOM 20 (4 rounds) working for 30 seconds at each for accumulate reps
1: push press @ 42.5/30kg
2: box jump
3: SDHP @ 42.5/30kg
4: row (cals)
5: Rest


SWOD
A1: Bench press
3,3,3,3,3
A2: Weighted Pullup
3,3,3,3,3


B1: 3 hang power clean
B2: 5 Seated DB press
x 4


3 point shoulder raise
x 2 sets




Thursday
Strength:
Complex
2 hang power snatch + 2 OHS
2-2-2-1-1-1


Conditioning:
3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between
20/16 cal AB
40 abmat situp
Max OHS @ 60/40kg in remainder


Friday
Strength:
A1: 6 pendlay row
A2: 8 kipping HSPU
x 4


Conditioning:
Chipper
30 T2B
30 ring dip
30 deadlifts @ 100/70kg
30 HR pushups
30 CTB


Saturday
Well that escalated quickly.... 17.3 is;


{RXD}
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.


{SCALED}
Same time format;
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.


Get after it hard tomorrow crew, loads of suitable scaling options to tackle this one 100% and make a go of it!