Monday March 2nd

A. 5 sets:

5 tough KBS + 3-5 High box jumps

*rest 2 min between sets

B. For time:

1500m row

60 burpees

*athlete may split the work however he/she wants


Tuesday March 3rd:

A. 3 sets:

A1. single leg barbell good mornings

A2. Barbell bent over row
A3. KB front rack hold


6 Back Squats 135/95

8 Pull ups

10 Wallballs 20/14


Wednesday March 4th:

A. 5×2 Tall Jerks

B. Every 2:30 x 6 sets:

1 Clean and Jerk


Thursday March 5th:

Run 5,000m

*30 min time cap


Friday March 6th:

A. Every 90 sec x 7 sets: 1 min row at increasing paces

B. For time:

30 box jump overs

20 push ups

1000m row

20 push ups

30 box jump overs

*13 min time cap


Saturday March 7th

With a partner

8 Rounds for time:

20 Hang Power Snatch 95/65

30 burpees over the bar

20 cal A/B