March 2023

METCON: (20:00) 15 Double DB Push Press (NO JERKS) (RX: 50/35) 15/12 Cal Row 20 Pistols (10 ea leg) 15/12 Cal Row 15 Double DB Push Press (NO JERKS) (RX: 50/35) 15/12 Cal Row 20 Pistols (10 ea leg) 15/12 Cal Row 15 Double DB Push Press (NO JERKS) (RX: 50/35) OPTIONAL ADDITIONAL WORK: A) […]

STRICT PULLING: (10:00) A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1 Max Set – 2 Sets at 50-60% of max set) WARM UP FOR CLEAN (5:00) EMOM 7: 1 Clean from Floor + 1 Hang Clean (squat or power is acceptable) *Athletes should build *Start at or around 40-50%, or at a weight

Aerobic Base Development: (40:00) 1600 M Run 1500/1250 M Row 15 Burpee Over Rower 800 M Run 750/625 M Row 10 Burpee Over Rower 400 M Run 375/300 M Row 5 Burpeee Over Rower Coach Led Mobility 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Couch Stretch (2:00 total)

5:00 Demo Tempo Squat (Overhead and Back) & Snatch A) PUSHING STRENGTH (18:00) Alternate between the 2 movements (3 sets of each) A) 3×5 TEMPO Back Squats OR Overhead Squat – (ATHLETE CHOICE) **Up to 70% (3 seconds down, 1 Second up) B) 3x 6-12 Strict HSPU Transition & Prep for Snatch 3:00 B) EMOM

METCON: (30:00) 4 Rounds: 20 / 16 Cal Bike 25′ Handstand Walk (ADV: 50′ Handstand Walk) 20 / 16 Cal Bike 15 Toes to Bar Accessory: (15:00) 3 Rounds, Not for time: 100′ Plate Pinch Suitcase Carries 12 Side Lying Oblique Crunch (12 Ea Side) 15 Band Pull Aparts OPTIONAL ADDITIONAL WORK: A) Jump Rope

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO SUPERSET(B)(C) — A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1 Max Set – 2 Sets at 50-60% of max set) SCALE: A) Box Assist or Band w/ Slow Negatives — B) 8-12 Ring Rows (DIFFICULT) B) 3x 6-8 Double DB

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips METCON: (25:00) 4 Rounds: 5 Push Press (NO JERKS) 14 Pistols (7 ea leg) 18/15 Cal Row ****REST 1:30 After Each Round ***BUILD IN WEIGHT (**ATTEMPT TO USE SAME WEIGHT THAT YOU

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up WARM UP FOR CLEAN (5:00) EMOM 7: Clean Pull From Floor + 1 High Hang Clean + 1 Hang Clean at knees + 1 Clean from Floor (squat or power is acceptable) *Start at or around 40-50%, or at a weight with emphasis on technique

Aerobic Base Development: (40:00) 3 Rounds: Row 1200 / 1000 M Row 30 Walking Lunges (15 each leg) 1000 M Run Coach Led Mobility 1:00 T-Spine Foam Roll 1:00 Pike Stretch 1:00 Pancake Stretch 1:00 ea leg — Couch Stretch (2:00 total) 1:00 ea leg — Pigeon Stretch (2:00 total) 1:00 Doorframe Stretch (each athlete

25:00 Running Clock: A) EMOM 7: Snatch Pull From Floor + 1 High Hang Snatch + 1 Hang Snatch at Knees + 1 Snatch from floor (squat or power is acceptable) *Start at or around 40-50%, or at a weight with emphasis on technique B) PUSHING STRENGTH (18:00) Alternate between the 2 movements (3 sets