3/23
A1. 5 BS @ 65% x 3, rest as needed
*positional focus
265
A2. 10 OHS @ 95# x 3, rest as needed
*speed / standards focus
A3. 50ft ostrich walk x 3, rest as needed
A4. 10 alt hang DB squat snatch x 3, rest as needed
*positional focus
75#
+
Every 4 min 4 sets:
Odd sets:
10 CTB
10 box jump overs
10 KHSPU
Even Sets:
12 TTB
10 STOH @ 115#
8 cal row
Moved well through these pieces.
+
10 min easy bike
3/24
Optional AM- 30 min easy spin on C2bike
PM
15 min mixed aerobic warmup
(row/bike/run/dynamic stretching)
+
1.1.1 Squat clean x 3, rest 10 sec between lifts / rest 2 min btw sets
*moderate loading – build each set but cap at 80% effort for the day
245 – felt good
+
EMOM 6 min: 1 split jerk @ mod-heavy
*off rack
245 – felt awesome!
+
2 FS x 3, rest as needed
*all at 80% EFFORT for the day
245
+
3 RFT:
7/5 Cal AB
7 FS @ 95/65#
7 STOH @ 95/65#
7 box jump overs @ 24/20″
I accidentally did 4 rounds – 5:30.
I think the 3 round mark was around 4:10
+
Spend 10 min re-prepping the OHS position you created earlier- get back to the ‘prettiest’ rep you can
Jackson’s Training 