3/16/2020-3/22/2020

Monday A. 3 Sets: – Back Squat X 5.4.3 (add weight to last week) B. 3 Sets: – Standing BB Press X 5 + AMRAP Push Press (add weight to last week) *complete the 5, rack the bar and rest 15-20s, then complete pushpress C. For Time: (10 Min Cap) – 50...

3/9/2020-3/15/2020

Monday A. 3 Sets: – Back Squat X 4.4 (15s)-Add weight B. 3 Sets: – Seated BB Press X 6 (add weight) C. For Time (7 Min Cap): – 30/24 Cal Row – 30 Deadlifts (135/95) (+185/135) – 30 Box Jump Overs (24/20) Tuesday *Final progression for...

3/2/2020-3/8/2020

Monday A. 3 Sets: – Back Squat X 3.3.3 (15s) B. 3 Sets: – Snatch Grip Push Press X 5 C. 3 Sets: 2 Min AMRAP – 7 Squat Snatch @ 80% of last weeks Heavy Single – Max Reps Pullups (+C2B) w/ Remaining Time 2 mins rest Tuesday A. Every 2:30 for 6...

2/24/2020-3/1/2020

Monday A. 10 EMOM: – squat snatch x 1 (build to heavy) @ 12:00 complete: B. 3 min AMRAP: – max Squat snatches @ 80% C. EMOM to fail: – pull-ups (+C2B) *start at 2, add 2 every minute Tuesday A. Every 3 mins for 5 sets – 200m run *increase speed...

2/17/2020-2/23/2020

Monday A. 3 Sets: – 3 Position Snatch (hi/AK/BK) *3 heavy sets B. 3 Sets: – Snatch Grip Push Press + Snatch Balance + OHS *MOD load, perfect form C. 5 Min AMRAP: – 30 BBJO (24/20) – AMRAP Alt. DB Snatch (50/35) Tuesday A. For time: – 50...