Week of March 23, 2025

Monday
2 Snatch Pulls + 1 Snatch
Every 2 min for 12 minutes

10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under (2x reps)

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

21-15-9
Wall Balls
Cal Bike

Abs - Coaches Choice

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

4 Rounds
Minute 1: 50ft Shuttle Sprint
Minute 2: KB Swings
Minute 3: Weighted Lunges
Minute 4: Bench Dips
Minute 5: Rest

Week of March 16, 2025

Monday
Every 2 minutes for 12 minutes
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat

For Time:
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Floor Press (DB Bench Press from floor)

Wednesday
Speed Front Squats
4 sets of 6 reps at 60% of your max as fast as possible. Smooth down and then stand up as fast as possible.

For time:
150 Mountain Climbers
20 Push-ups
75 Double Unders
100 Mountain Climbers
15 Push-ups
50 Double Unders
50 Mountain Climbers
10 Push-ups
25 Double Unders

Friday
Narrow Grip Bench Press
5x8
Work at 85% of what you did last week for the 5x5

Part B
Complete as many rounds as possible in 12 mins of:
9 Box Jumps
6 Assault Bike Calories
9 Dumbbell Snatches (per side), 20 lbs