3/18/26

AM Workout (0615) 

A.

9-6-3-6-9 

Power Snatch (155/105#)

Box Jump Overs (30/24”)

B.

EMOM 9 (3 sets) of: 

Min 1 - 8-10 Alternating DB Bench (each arm)

Min 2 - 8-10 Cossack Squats

Min 3 - *Sub 2-3 Rope Climbs climbs

Rest until 10:00 and then… 

EMOM 9 (3 sets) of:

Min 1 - Max Defecit Chest to Floor Push-ups (2-4”)

Min 2 - *Sub 2-3 Rope Climbs 

Min 3 - 8-10 Abwheel Rollouts

PM Workout (TBD)

A.

5 Rounds for time:
20 Cal Ski
8 Strict HSPU
20 GHD Sit Up
8 Strict HSPU

B.

Neutral Grip Seated DB Press 

3x8 

Flat Bench W Y Press 

3x10

C.

BB upright Row

3x10

Seated DB Lateral Raise

3x10 

D.

Incline Rear Delt Raise 

3x10

Cable Lateral Raise 

3x10 

E.

Max Effort Plank (cap at 4:00) 

or 1:00 on 1:00 for 8 minutes