Monday 6 March
7 min AMRAP for quality:
Weightlifting – Hang Snatch (Squat)
*Build to a heavy Max for the day (No Misses)
*Beginner/intermediate: sets of 3-5 at medium/light weight
3-5 Rounds, each for time, of:
*TC = 20 min
*Each round for max effort
*Rest 1:30 in between rounds
*Focus on fast transition and there is no time for mistakes
Tuesday 7 March
*You can rest as needed between rounds, but each set must be unbroken.
*Feet can not touch the ground during the rope climbs for advanced athletes
12 min AMRAP of:
Wednesday 8 March
For Quality EMOM x9 alternating between:
Weightlifting – Strict press
*Rest 2:00 min in between sets
*TC = 15 min
Thursday 9 March
Weightlifting – Clean
*In the first sets take a 2″ pause in the catch position of the jerk. Then hit 4 singles between 80-85% before you build up to a max clean and jerk for the day
With a continuously running 20 min clock perform:
The first 2 min:
The second 2 min:
The third 2 min:
*Continuing this 20 min or as long as you are able.
* Keep adding 2 reps on the devils presses every set.
Friday 10 March
EMOM 16 min Alternating
20 min AMRAP in teams of 2
*add 5 reps on the Snatches every round
*you can divide the reps as you like
Saturday 11 March
12 min AMRAP:
*Pace/ sub max effort
*Complete toes to bar in minimal sets.
Build up to a heavy 20 M Farmer walk.
Sunday 12 March
6 min AMRAP for quality
Weightlifting – Bench press
1). Find your 3 rep max Bench press.
Rest 4 min.
2). 3x 3 Backoff set -15%
*Rest 2 min between sets
*Time cap 12 min.