Mon Mar 23

Train
For Time (15 Min Cap):
3 Rounds: 8 DB Thrusters @ 50/35 + 8 Toes-to-bar

2 Rounds: 12 Thruster @ 95/65 + 12 Chest-to-bar

1 Round: 24 Wallball + 24 Burpee Pull-ups

Move
3 x 5 Min AMRAPs:
1) 8 DB Goblet Squats + 8 Abmat Sit-ups

2) 10 DB Thrusters + 10 Ring Rows

3) 12 Wallball + 12 Burpees

Warm-up
3 Min Bike
THEN, 2 Sets:
30s Rig Hang
6 Pause Ring Rows
8 Sots Press w/PVC pipe or light bar
4 Inchworms

Strength
2 Bench Press @ 85-90%
Every 3 Min x 4 Sets

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Stimulus
Strength: These will fatigue, start at 85% or less and build to a heavy set of 2 focused on bar path and shoulder stability

Train/Move: A series of couplets that increase in volume. Select movements and weights that allow for large or unbroken sets

Monday Weightlifting
Complex: Power Snatches, Hang Power Snatches, and Snatch Balances : 1-1-1

Hang Snatch : 4 @ 50%, 4 @ 55%, 4 @ 60%, 4 @ 65%, 2 @ 70%, 2 @ 70%, 2 @ 75%, 2 @ 75%

Power Clean + Clean + Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%

Complex: Snatch High Pulls and Floating Snatch High Pulls : 5x1 at 90% 1RM