Monday-Sunday 200316-22 – Competition

Monday 3/16
Warm Up
3 rounds:
10/side Single Arm Suitcase Deadlifts
10/side Single Arm Kettlebell Swings

A1. Good Mornings 4×10, increasing
A2. Landmine Push Press 4×5/side

B1. Front Squats 5×5, increasing (40-60% of 1 RM)
B2. Weighted Strict Pull Ups 5×5, increasing

C. 2 rounds for time:
10 Deadlifts (315/225)
20 Deficit Handstand Push Ups (4.5 / 3 inches)
30 Front Squats (95/65)

Time Cap: 20 minutes

Tuesday 3/17
A. Alternating Back Rack Forward Lunges 4×10, building

B. 10 minute AMRAP:
20 Alternating Kettlebell Cleans (24/16) or Dumbbell Ground to Shoulder (50/35)
10/side Kettlebell or Dumbbell Shoulder to Overhead
20 Box Jumps (24/20)

Wednesday 3/18
Rest Day/Active Recovery

Thursday 3/19
A. Every 75 seconds for 5 sets: 1 Power Clean + 2 Split Jerks with 3 second pause in the catch
Every 75 seconds for 5 sets: 1 Power Clean + 1 Front Squat + 1 Split Jerk with 3 second pause in the dip
Every 75 seconds for 10 sets: 1 Clean and Jerk

B. Every 2 minutes for 5 sets: 3 Split Jerks, building

C. 3 rounds for time:
9 Bar Muscle Ups
18 Toes to Bar

Friday 3/20
Warm Up
3 rounds:
5/side Lateral Box Step Ups
5/side Turkish Sit Ups
5/side Single Arm Strict Press

A1. Bulgarian Dumbbell Split Squats 3×6/side, increasing (hold a dumbbell in each arm at your side)
A2. Turkish Get up 3×2/side, increasing

B. Push Press 5×5, increasing

C. 6 minute AMRAP:
8 Thrusters (115/85)
50 Double Unders

Saturday 3/21
Warm Up
2 rounds:
5/side Single Arm High Pulls
8 Squats with press out
5 Scap Pull Ups
+
5-7 minute Empty Barbell Snatch Warm Up

A. Snatch Complex
7 sets, increasing:
1 Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
1 Snatch Balance
1 Overhead Squat

B. For time:
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (185/115)
15 Chest to Bar Pull Ups
10 Overhead Squats (225/145)

Time Cap: 15 minutes

C. Echo Bike: 10 minutes for max calories.

Sunday 3/22
Rest Day/Active Recovery