WEEK # 3 OF 6
Monday 4/28/2025
Strength
A1. Power Clean, 5 sets of 2, building
A2. Pendlay Row, 4 sets of 6-8, building
Conditioning
EMOM for 15
M1: Max Deadlifts (135/95, Rx+ 185/125)
M2: Max Alternating Hang Dumbbell Snatches (50/35)
M3: Max Pull Ups
M4: Max Calorie Row
M5: Rest
Score = total reps
Tuesday 4/29/2025
Strength
A1. Handstand Push Up Practice, 3 sets of 8-10
A2. Pistol Practice, 3 sets of 5-7/side (Rx+ Tempo 31X1)
B. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
Note: percentages based off of 90% of estimated or known 1 rep max
Conditioning
9 minute AMRAP
100 Double Unders
50 Push Ups (Rx+ Hand Release)
50 Air Squats (Rx+ Goblet 24/16)
Wednesday 4/30/2025
Conditioning
A. E6MOM x 2
18/24 Bike Calories
25 Russian Kettlebell Swing @ 16/24kg
12 Dips
B. E6MOM x 2
500/600m Row
25 Half Burpees
12m Sled Pull @ 3/5 plates
C. E6MOM x 2
500/600m Ski
25 Wall Balls @ 14/20
12 Barbell Sit-ups @ 15/33lb
D. E6MOM x 2
50 Walking Lunges
25 DB Hang Muscle Snatch @ 20/35lb
12 Ring Rows
Thursday 5/1/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Pull w/ 2 second pause 1 inch of the floor
M6 – M10: 1 Snatch Pull w/ 1 second pause below the knee + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch w/ 1 second pause above the knee + 1 Overhead Squat
M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch
M21-M30: 1 Squat Snatch
Friday 5/2/2025
Strength
A1. Strict Press
5 @ 75%
3 @ 85%
1+ @ 95%
note: percentage based off of 90% of estimated 1 rep max
A2. Weighted Strict Pull Up, 5-3-2, building followed by 1 drop set (bodyweight only or band/feet assisted)
Conditioning
Partner Conditioning
18 minute AMRAP
30 Hang Dumbbell Clean and Jerk (50/35, Rx+ Dual DB/KB)
30 Toes to Bar (Rx+ 15 Bar Muscle Ups)
30 Calorie Row
Saturday 4/26/2025
Conditioning
For time:
1000m Run
80m Sandbag Walking Lunge @ 10/20kg
500m Run
1000m Ski
50m Sled Push @ 3/5 plates
200m Farmer Carry @ 2×16/2x24kg
50 Kettlebell Deadlift @ 2×16/2x24kg
50 Wall Balls @ 10/14lb
1000m Row
500m Run
80m Burpee Broad Jump
1000m Run
