Week 3 - Monday January Jan 17th - Sunday January 23rd

Monday January Jan 17th - Week 3 Day 1

Warm-Up
3 Rounds 
15/12 Calorie Row
15/15 Clam Shell
20 Band Pull Apart
:30 Hollow Hold

A) Squats

Front Squat
10 @ 57% 
8 @ 67% 
6 @ 71%
4 @ 76% 

Back Squat 
5 @ 60% 
3 x 5 @ 70%

B) Snatch Work

Snatch Pull 
5 x 3 @ 90% of 1RM Snatch

Squat Snatch 
5 x 3 @  77-80% 
2 x 1 @ 82%

C) 5 Min AMRAPs

5:00 AMRAP
18/15 Cal Row 
18 Muscle Snatch 75/55

Rest 2:30
 
5:00 AMRAP
80 Double Unders
10 Squat Cleans (135/95)

L1: 1-2 Rounds Each 
L2: 2x Each

Scaling Options in Workout Prep Notes

Tuesday January Jan 18th - Week 3 Day 2

Warm-Up
3 Rounds 
15/12 Calorie Assault Bike
15 Toes Up Dumbbell Romanian Deadlift
10/10 Single Arm Upright Row 
:20 Knee Tuck Hang 

A) Squat Clean & Jerk Complex
Squat Cleans + Front Squat + Split Jerk 
2+2+1 @ 73-75%

B) Power Clean & Jerk Barbell Cycling
EMOM 10
15/12 Calorie Assault Bike
+ 
E30 seconds for 15 rounds 
4 Touch and Go Power Clean and Jerks @ 135/95 or 50%

C) Bench Press
3 x 5 @ 80%
3 x 8-10 @ 70%

D) Core
EMOM 12
1) :40 Plank
2) :40 Side Plank (Left)
3) :40 Side Plank (Right)​

Wednesday January Jan 19th - Week 3 Day 3

Warm-Up: Specific Mobilization/Activation 
a) 2-5 Minute Foam Roll: Focus On Problem Areas

b) Banded Hip Work: 2x10 of Each Movement
Fire Hydrant 
Clam Shell
Side Leg Raise
Banded Monster Walk
Standing Calf Raise
Tibialis Raise
Banded Donkey Kick
Banded Hip Flexor
Copenhagen Plank Hip Taps
90/90 Transition

c) Crossover Symmetry: 7 of each movement
ATYT
Snow Angles 
W Y Negative


d) Stretches: 15-30 Seconds each
Pigeon
Lateral Lunge
Pancake
+ Add Any others

A) Double Under/Triple Under Practice
5-10 Minutes
Alternate between dubs, singles, and triples

B) Cardio Intervals
8 Rounds
4 Min @ 108-112%
Rest 2 Min
​
Paces are off 5k Row, 10k Bike, or 20 Min Max Effort

C) Core
Tabata Knee Tuck
Tabata is 20 seconds on 10 second rest for 8 sets

Thursday January Jan 20th - Week 3 Day 4

Warm-Up
3 Rounds 
15/12 Calorie Row
20 Cossack Squat
5/5 Single Arm Overhead Squat
20 Heel Over

​A) Snatch Work
Pocket Power Snatch
4 x 2 @ 60-75% of 1RM Power Snatch

Snatch Pull 
5x3 @ 90% of 1RM Power Snatch

Power Snatch
5x2 @ 82-87% of 1RM Power Snatch

B) Metcon
5 Rounds
500m Row/400m Run
15 Lateral Burpee Over Bar
12 Overhead Squat 
Rest 2:30

L3: 185/135
L2: 135/95
L1: 95/65

Friday January Jan 20th - Week 3 Day 4

​Warm-Up
50/40 Calorie Assault Bike
+
​2 Rounds
5 Barbell Romanian Deadlift
5 Bent Over Barbell Row
5 Muscle Clean
5 Power Clean
10 Front Squat
5 Strict Press
5 Push Press
5 Split Jerk
10 Barbell Good Morning

B) Clean and Jerk Work
Tall Jerk 4 x 5 - (Technique Warm Up)

Clean Lift Off 
5 x 3 @ 80%

Power Clean + Power Jerk
5 x 3+1 @ 75%

C) Metcon 
Work 2:00/Rest 1:00
15/12 Cal Row
10 Burpee Box Jump Over
Max Reps: GHD Sit-Up

D) Strict Press
​3 x 5 @ 78% (First Set AMRAP)
3 x 8-10 @ 65%

Saturday January Jan 20th - Week 3 Day 5

Warm-Up
3 Rounds
15/12 Cal Row
10/10 Single Leg Dumbbell Romanian Deadlift
10 Goblet Squat
15 V-Up

A) Ring Work
​2 Rounds
:20 Sec Ring Support Hold
5 Ring Dip
:20 Bar Dead Hang

EMOM 10
4-6 Unbroken Strict Ring Muscle Up

B) ​Deadlift
4x5@80%
+ 
EMOM 6 @ 60%
*All Reps are from a dead stop (NOT TOUCH AND GO)

Deficit Deadlift
3 x 8 @ 55-60%

C) EMOM 20/40
1) 15/12 Cal Row
2) 15 Wall Ball (30/20)
3) 14/12 Cal Assault Bike
4) 6/6 Single Arm Dumbbell Power Snatch (70/50)