MONDAY, MAR 29
METCON
AMRAP 24, in teams of 2:
10 rope climb
20 cal assault bike
30 box jump (24/20)
40 single-DB hang clean & jerk (50/35)
Split up reps as needed with your partner.
TUESDAY, MAR 30
METCON
3 rounds:
400m run
30 wall ball (20/14)
20 push-up
FINISHER
3 sets:
15 DB bench press
20 v-ups
WEDNESDAY, MAR 31
STRENGTH
18 minutes to build up to a heavy set of the following complex:
Snatch grip deadlift + snatch + hang snatch
(1+1+1)
Similar to the complex we saw in 21.4 but snatch.
METCON
AMRAP 6:
50/40 cal erg
Max reps power snatch in time remaining (135/95)
THURSDAY, APR 1
METCON
AMRAP 4 x 5 rounds:
6/5 strict pull-up
20 goblet lunge (40/25)
50m sandbag carry
Max burpees in time remaining
-Rest 2:00-
Score it sum total of burpees across all 5 rounds. The sandbag does not have to be overly heavy, pick a weight that is appropriate for you.
FRIDAY, APR 2
STRENGTH
Every 1:30 x 8:
Intervals 1-4: Hang squat clean + squat clean (1+1)
Intervals 5-8: 1 squat clean
METCON
10 rounds:
3 squat clean (165/110)
6 handstand push-up
24 double-under
Hard cap today, let’s see how far you can get.