March 2 – 8 programming!!

Monday

Buy in – EA Warm up

A) Front Squat EMOM – 7 min x 3 reps starting at 65% and build

B) Back Squat EMOM – 7 min x 3 reps starting at 65% and build

Metcon – 6 Rounds

8/6 cal Bike

8 Double KB Front Squats (53/35s)

8 T2B

rest 1 min between rounds

Rx+ 10/8, 10, 10

Tuesday

Buy in – 3 Rounds

7 Single Arm + Single Leg Deadlift (each side) / 10 Sumo Stance Deficit Kettlebell Deadlift (stand on 45# bumpers) / 7 Kettlebell Snatch (each arm)

12-9-6

Deadlifts (275/185)

Box Jump Overs (30/24)

rest 5 min

15-12-9

Deadlifts (185/125)

Box Jump Overs (24/20)

A) Clean Pull – 4 sets x 5 Clean Pull @8/10 RPE

B) 3 sets – 30 Plank Shoulder Taps / 15 GHD Sit ups / 30 Abmat Sit ups