25/3
Every 8 minutes, for 40 minutes (5 sets), for times:
50 Double-Unders
15 Push Presses (52,5/35kg)
15 Back Squats (52,5/35kg)
400 Meter Run
26/3
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B.
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (60/42,5kg)
3 Minutes of DU
27/3
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1
B.
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats
Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.
28/3 TABATA
29/3
A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating KB Snatches (24/16kg)
10 Strict Handstand Push-Ups
31/3
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs
7 Thrusters (70/47,5kg)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs
9 Push Press (70/47,5kg)
9 Ring Dips
