Programming 3/22 – 3/26

Monday
A.
Split Jerk
6×3

B. 18AMRAP
2 laps Farmers Carry (med weight)
10 Dumb Bell Hang Clean & Jerks (same)
10 Strict Pull ups

Tuesday
A.
Squat Clean
5×4

B.
For Time
1,000 m row
60 Wall balls
60 Hand release push ups
60 Box jumps
60 Ab mat sit ups

Wednesday
A.
RDL
5,4,3,2,1,2,3,4,5

B.
2RFT
15 Deadlifts (225/185)
20 Burpees
400m Run
Rest 1-2 mins
3RFT
15 Deadlifts (95/65)
10 Burpees
200m Run
(Score is total time)

Thursday
A.
Skills Work
(Athletes pick)

B.
3RFT
12 Pistols
2 Rope climb
20 Sledge hammer on tire
2 Laps of 1 Arm Over head walk with a DB or a KB (light-medium) rotate arms each lap

Friday
Open Workout 21.3 – TBD