0331

Movement Prep
– 5x20s good mornings
– 5x15s squat hold

Deadlift
2×15@50%
2×12@55%
2×10@60%
2×8@65%

MetCon
800 m run
Then
5 rounds
10 sit-ups
10 Thrusters
10 bar jumps
16 min Cap

0330

Back Squat
4×4@80%
Bench Press
10×3@60%

5 min AMRAP
50 push-ups
10 pistols / goblet squats 35/20
Rest one minute
5 min AMRAP
50 air squats
10 HSPUs / db strict Press 35/20

0329


Movement Prep
A. 4×30 second tricep stretch
B. 30 reps Banded power clean + Front Squat

Clean and Jerk
2×2@60%
2×2@65%
2×1@70%
2×1@75%
3×1@ahap

MetCon
250 m run
25 double unders
12 Kb snatch 53/35
4 rounds

0328

Movement Prep

a. tabata air squat or strict press with band and a pauae

b. 3×1 min with 30s rest handstand hold or squat with band hold

Back Squat or Strict Press
1×10@60%
2×8@65%
5×5@70%

MetCon
15 min AMRAP
20 double squat wallballs 20/14
20 TTB

Here's a video of the double squat wallballs

https://youtu.be/I6CjwmHBbGo

0327

Movement prep
-4xtabata skater squats
-30 banded goodmornings with barbell

Deadlift
Establish 5rm in 20 minutes

MetCon
100 double unders
100 russian kb swings 53/35
100 russian twists
100 goblet squats 53/35
100 double unders
For time

0326

Movement Prep
Banded pvc jerks
and
lateral step squats with band
4×10 each

Power clean and Push Jerk
10×1

MetCon
10 rounds
3 bar muscleups / CTB pullups
6 chest to ground pushups
9 air squats
15 min cap

0234

Movement Prep
alternating tabata holds 4 min
– active shoulder hangs
– handstand holds

Push Press
Establish 5RM in 20 minutes

MetCon
800 m run
30 pullups
400 m run
30 dips
200 m run
30 wallballs 20/14

0233

* maxing 5RM Deadlift, Backsquat, PushPress

Warmup
Every 30s for 4 min do 15 banded air squats.

Back Squat
Establish 5RM

MetCon
10 min AMRAP
20 power cleans 95/65
15 Squat Snatches 95/65
10 Burpees