Monday 13 March
Warming-up
3 RFQ:
Active Recovery
For time:
Between each set:
TC = 45 min
Tuesday 14 March
Weightlifting – Clean and Jerk
3×3 Clean and jerks at 70-75-80% 1RM
2×2 Clean and jerk at 80-85% 1RM
1×1 Clean and Jerk at 90% 1RM
Workout
3 RFT:
Time Cap 9 min
Wednesday 15 March
Warming Up
2 RFQ:
Gymnastic work
15 min EMOM
Alternating between:
For Time:
Rest 1′
Rest 1 min
*RX 42/30KG Thruster
*Scaled: bent over rows, ring rows, pull ups, C2B
Thursday 16 March
Weightlifting – Bench
Build up to 1RM Bench press for the day
Then -20% and do 3 x 3
4 RFT:
*RX: 45/32KG
*Rest 1:30 between rounds
Friday 17 March
Weightlifting – strict press
EMOM with partner 25 min
*While partner hangs from pull-up bar
*Switch rounds
Saturday 18 March
Then 2 sets:
Gymnastic Work
E2MOM x 5
AMRAP 16 min
Buy-in: 1000M Row/Ski
Sunday 19 March
7 min AMRAP for quality:
5 RFT: