Programming 3/15 – 3/19

Monday
A.
Thruster’s
5×3

B.
20 AMRAP
10 Thruster’s (95/65)
15 Box jumps (24/20)
400m run

Tuesday
A.
Back Squat
5×5

B.
4RFT
8 Muscle ups or 8 Rope Lay Downs
15 KB swings-American (medium to heavy)
600m row

Wednesday
A.
Work on skills
(Athletes pick)

B.
16EMOM
(0-1) 25m Hand stand walk or 30 sec wall hold
(1-2) 16 Pistols
(2-3) 40 sec’s of DU’s
(3-4) 10 Clean and Jerks (135/95)

Thursday
A.
Split Jerk
5,4,3,2,1,2,3,4,5

B.
For Time
50 Ab mat sit-ups
50 Burpees
50 Dips
50 Air Squats
(Do the movement’s in order for RX and scaled is mix and match)

Friday
Open Workout 21.2 – TBD