Mon Mar 16

Train/Move
5 Min AMRAP:
1000/800m Row
8 Thrusters @ 115/85
Max Rep GHD Sit-ups

Rest 3 Min

5 Min AMRAP:
15 GHD Sit-ups
8 Thrusters @ 115/85
Max Rep Calorie Row

Warm-up
3 Min Row
THEN, 2 Sets:
30s Pronated Grip Hang
10 Banded Z-Press
30s Supinated Grip Hang
10 Alternating Lunge w/Lat. Flex

Strength
Every 2.5 Min x 4 Sets:
2 Strict Press @ 85-90%

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Stimulus
Strength: these are heavy; build to where you have 1-2 reps in reserve and maintain across four sets

Train/Move: spend a maximum of 4 mins on the rower and then do an unbroken set of thrusters before doing max reps of sit-ups until the 5 min mark. Rest 3 minutes, then go in reverse order

Monday Weightlifting
Complex: Slow Snatches, Tall Snatches, and Sotts Press : 1-1-1

Complex: Snatch Pulls, Floating Snatch Pulls, Floating Snatches, and Snatches : 4x1 at 67% 1RM

Snatch : 1 @ 69%, 1 @ 74%, 1 @ 79%, 1 @ 74%, 1 @ 79%, 1 @ 84%

Snatch Grip Pause Deadlift : 3x3 at 105% 1RM: pause at knee and power position