20/03

GROUP A
A. Above Knee Squat Snatch. Snatch Balance, OHS; 1.1.1; x5, rest 60-90 sec – don’t drop bar, light and perfect
B. Above Knee Squat Clean + Jerk; 2 reps; x4, rest 2 min – don’t drop bar
C. 12 min;
30 Double Unders
15 KB Swing
10 Wallball

GROUP B
A. Deadlift @ 42×1; 5-7 reps; x5, rest 2 min
B. Squat Clean + Push Press; 1 EMOM for 10 min
C. 12 min;
15 ball slam
15 box jump

18/03

GROUP A
A. Above Knee Squat Snatch; 1 rep; x7, rest 90 sec
B. Power Clean. Squat Clean. Jerk; 1.1.1; x5, rest 2 min
C. 8 min – AMRAP Muscle Up or 5 unbroken c2b

GROUP B
A. Above Knee Power Snatch; 2 reps; x5, rest 90 sec – focus on getting under bar
B. Power Clean & Push Jerk; 1 EMOM for 12 min
C. Single Arm Bent Over Row @ 2011; 8-10 reps/arm; x4

13/03

GROUP A
A. Tall Squat Snatch. Above Knee Squat Snatch; 1.1; x7, rest 60-90 sec – don’t drop bar
B. Below Knee Squat Clean + Jerk; 2 reps; x4, rest 2 min – don’t drop bar
C. 7 min;
10 DL
10 hand release pushup
10 Box Jump
+ rest 3 min
5 min;
10 wallball
10 burpee

GROUP B
A. Deadlift @ 42×1; 5-7 reps; x5, rest 2 min
B. Squat Clean + Push Press; 1 EMOM for 10 min
C. 7 min;
20 forward lunge
15 situp
10 burpee
+ rest 3 min
5 min;
10 KB Swing
10 pushup

11/03

GROUP A
A. Squat Snatch; 1 rep; x7, rest 90 sec
B. Squat Clean & Jerk; x5, rest 2 min
C. EMOM 10 min – 3 unbroken Bar Muscleup / OR 5 unbroken c2b

GROUP B
A. Power Snatch; 2 reps; x5, rest 90 sec – focus on getting under bar
B. Power Clean & Push Press; 1 EMOM for 12 min
C. AMRAP Strict Pronated Chin @ 2011; x5, rest 90 sec
OR
Neg Pronated Pull @ 8011; 5 reps; x5, rest 90 sec