The Week of: 25-MAR-24

Monday: 25-MAR-24

CONDITIONING:

3 RFTR:

AMRAP 3

3 Cleans (135/95#)

6 Push-ups

9 Air Squats

-rest 1 min-

AMRAP 3

400m Run

ME Double Unders

-rest 1 min-

*score is total reps completed

Tuesday: 26-MAR-24

STRENGTH:

Every 2:30 x4

6 Back Squats @ 70-75%

CONDITIONING:

For time:

21-15-9

Deadlifts (225/155#)

HSPU

Pull-ups

Cap = 10 minutes

Wednesday: 27-MAR-24

OLYMPIC WEIGHTLIFTING:

E2MOM x6

3 Hang Snatches

*pick your weight

CONDITIONING:

For time:

30 Snatches (115/85#)

50 BJO (24/20”)

10 Rope Climbs

Cap = 10 minutes

Thursday: 28-MAR-24

CONDITIONING:

FTR:

6 min at each station:

:30 on

:30 off

Station 1 – Echo Bike

Station 2 – Ski

Station 3 – Bike Erg

Station 4 – Row

Station 5 – SB Carry

*rest 1 min between stations

**score is total reps completed

Friday: 29-MAR-24

CONDITIONING:

AMRAP 12

200m Run

15 TTB

5 Front Squats (205/145#)

-rest 3 min-

In 6:00

Find a Heavy Squat Clean

CORE:

For time:

75 AbMat Sit-ups

50 Russian Twists

25 Hollow Rocks

50 Russian Twists

75 AbMat Sit-ups

Saturday: 30-MAR-24

CONDITIONING:

With a partner; complete:

800m Run (400m ea.)

40 BOTW

600m Run (300m ea.)

30 BOTW

400m Run (200m ea.)

20 BOTW

BB SESSION:

3 RFQ:

20 DB Bench Press

15 BB Curls

20 Push-ups

15 DB Hammer Curls (ea. arm)