Week of 3/20/23 - 3/24/23
Monday - 3/20/23
Hang Power Clean:
3-3-3-3-3 | Increasing Weight
For Time:
150 Eye Level KB Swings* (24/16 kg)
*Every Drop / Break = 10/7 Calorie Bike
Score = Total Time
Rx1 = 16/12 kg
Rx3 = 32/24 kg
Tuesday - 3/21/23
Push Press:
3-3-3-3-3 | Increasing Weight
3 Minute AMRAP x 3
1 Minute Rest:
3 Handstand Push-ups
6 Sit-ups
9 Air Squats
Score = Total Rounds + Reps (3 Scores)
Rx+ = Wall Facing Strict HSPU
Wednesday - 3/22/23
20 Minute AMRAP:
5 Deadlifts (185/125 lbs)
10 Toes to Bar
15 Wall Ball (20/14 lbs)
Score = Total Rounds + Reps
Rx1 = 155/105
Rx3 = 225/155
Thursday - 3/23/23
5 Rounds - 1 Minute Stations for Max Reps | 30” Rest between Stations:
Dumbbell Bench Press (No Rx Weight)
Box Jumps (24/20”)
Overhead KB Swings (24/16 kg)
Score = Total Reps Enter DB Weight in Notes
Friday - 3/24/23
5 Rounds - Not for Time:
300m Row
40 Double Unders or Crossovers
5 Back Squats (increasing weight each round)
Score = Back Squat Weight
