WEEKLY PROGRAM March 27, Monday Strength Work Squat Clean and Jerk Triples 5 x 3 Reps %75-85 Clean Pulls/Panda Pulls 5 x 3 Reps @ 100% of 1RM Clean and Jerk Conditioning AMRAP 25 min (With a partner) 100 Calorie Row (Partner holds a Handstand) 50 Bar Muscle Ups 100 Calorie Bike (Partner Holds KB…

WEEKLEY PROGRAM March 20, Monday Strength Back Squats 2 Rounds 10 @ (45-50%) 10 @ (50-55%) 10 @ (60-65%) 10 @ (70%) Conditioning 5 Rounds for time 70 Double Unders 7 Muscle Ups Rest 5 min 3 Rounds 30 GHD Sit Ups 10 Power Clean and Jerk 60-40   March 21, Tuesday Barbell Power Cleans…

WEEKLY PROGRAM March 13, Monday Strength Back Squats 6 x 3 Reps Conditioning 5 Rounds: Start a new round every 5 minutes 7 Squat Snatch 60-40 15 Handstand Push ups 30 Wall Ball   March 14, Tuesday With a partner for time 5 Rounds for time 20 Squat Cleans (60-65-70-75-80) ( Alt 5’s ) 20…

WEEKLY PROGRAM March 6, Monday Strength “Dumbell D.T.” 5 Rounds for time 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead M: 65 lbs F: 35 lbs Time cap. 10 minutes Rest 10 minutes Conditioning 3 Rounds (Start a new round every 8 minutes) 100 Double Unders 30 GHD Sit Ups 15 Muscle Ups…

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