19.3.13

FITNESS & PERFORMANCE
9 min AMRAP—
3 rounds:
9 deadlifts (185/125)
12 push-ups
15 air squats
-Into
AMRAP bike/row calories in remaining time
+
(Rest 3 min)
+
6 min AMRAP—
2 rounds:
9 deadlifts (185/125)
12 push-ups
15 air squats
-Into
AMRAP bike/row calories in remaining time
+
(Rest 3 min)
+
3 min AMRAP—
9 deadlifts (185/125)
12 push-ups
15 air squats
-Into
AMRAP bike/row calories in remaining time

Training notes:
•You should have at least a few minutes to work in the AMRAP remaining time on each piece. Adjust reps or degree of difficulty of each piece based upon that.
Record reps completed for each AMRAP

19.3.12

FITNESS
A. Power snatch + Hang power snatch
4x(2+2); Building; Rest 90s

Training notes:
•Prioritize positions and speed over weight lifted.
•Not touch-and-go – reset each rep.

B. 3 rounds:
1 min AMRAP Russian KB swings
1 min AMRAP ring rows
1 min AMRAP goblet squats
-Rest 2 min

Training notes:
•Choose a KB weight that allows you to move steadily for each 1 min AMRAP
Record reps completed for each piece.

PERFORMANCE
A. Muscle snatch + Hang muscle snatch + Power snatch + Hang power snatch
4x(1+1+1+1); Building; Rest 90s

Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle snatches – not power snatches.
•This is the same complex we did last week with snatches instead of cleans.
•Not touch-and-go – reset each rep.

B. E5min for 3 sets—
12-9-6:
Power snatches (95/65)
Chest-to-bar pull-ups

Training notes:
•Adjust reps or movements so that you are able to have at least one minute rest on each round.
Record split times for each piece.

19.3.11

FITNESS
A. Strict hanging leg raises
5×3-6; Rest 60s

Training notes:
•Keep your arms straight.
•Bend knees to make this easier.
•Increase layback to make this harder.
Record time to complete.

B. 3 rounds:
500m row/20 assault bike calories
15 burpee box jump overs
12 DB snatches, alternating

Training notes:
•15 minute cap.
Record time.

PERFORMANCE
A. Hang-to-inverted on rings
5×3; Rest 60s

Training notes:
•Keep your arms straight! No bent arm pulling here.

B. For time:
1500m row/1 mile assault bike
50 burpee box jump overs (24”)
50 DB snatches, alternating (50/35)

Training notes:
•15 minute cap.
Record time.

19.3.9

FITNESS & PERFORMANCE
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

Movement Standards

19.3.8

FITNESS & PERFORMANCE
A. EMOM 12:
1st: 15s row/assault bike @ near all out pace
2nd: 20s squat clean thrusters @ moderately tough weight
3rd: 10s row/assault bike @ near all out pace
4th: Rest

Training notes:
•Each piece of this should be difficult – but you shouldn’t be accumulating too much fatigue throughout. You should feel close to recovered after each round when you’re starting the bike/row again.
•Squat clean thrusters should be at moderately tough/unbroken weight.

B. EMOM 15:
1st: 30s power cleans
2nd: 30s front rack reverse lunges
3rd: 30s assault bike/row

Training notes:
•Moderate weight – movements should remain unbroken.

Record time.

19.3.7

FITNESS
A1. Push press
3×5; Building; Rest 30s
A2. Plank w/ alternating shoulder taps
3×30-60s; Rest 2 min

Training notes:
•Goal is to add muscle endurance work in the plank w/ shoulder taps after the push presses.

Record weights for each set.

B. E3min for 6 sets—
1st: 20s hang from pull-up bar + 5-10 strict hanging leg raises + 10 ball slams + 20 jumping switch lunges
2nd: 10 DB Z press + 10 push-ups, hand-release + 10 jumping squats

Training notes:
•18 total minutes of work.
•Movements should remain unbroken throughout.
•Ideally stay on the bar between hang from pull-up bar and strict leg raises.
•Choose challenging weight for DB Z press

Record splits for each round.

PERFORMANCE
A1. Push press
3×3; Building; Rest 30s
A2. Strict press
3×8; Building; Rest 2 min

Training notes:
•Quickly change weights between push press and press. These are a variation of “drop sets” in that the push press should be difficult and the strict press should just be some volume accumulation on top of that.

Record weights for each set.

B. E3min for 6 sets—
1st: 10 pull-ups + 10 toes-to-bar + 10 ball slams + 20 jumping switch lunges
2nd: 5 strict handstand push-ups + 5 strict ring dips + 10 push-ups, hand-release + 10 jumping squats

Training notes:
•18 total minutes of work.
•Movements should remain unbroken throughout.

Record splits for each round.