• Jake Irwin

Iamfitness Programming March 2 nd - March 7th

Monday- March 2nd

Warm up : Coach’s choice

4 Rounds

12 KB S arm Swings 53/35

12 KB Front Rack Alt Lunges

12 KB Push Press

12 KB S arm SDHP

Every 4 min on the 4 Min

5 pull up

10 push up

15 squats

200 m run

Tuesday - March 3 rd

Warm up: Coaches choice

2 Rounds empty bar

15 Push press

15 Squats

15 Good Morning

For Time

3 Rounds

500 m Row

50 Wall Ball

50 Empty Bar Thruster

Wednesday- March 4 th

10 Min to find

TNG 2 RM Clean and Jerk

Or Emom 5 Power Clean and Jerk 95/65

For Time

30 clean and jerk 95/65

1 mile Run

30 clean and jerk

Time left

Core

Thursday - March 5 th

Warm-up: Coaches Choice

AMRAP 30

30 DB Push Press 35/25

20 F rack alt lunges

30 DB Double Snatch

20 Jump Squats

30 T2b/HKT

Friday- March 6th

Warm-up: Coaches Choice

For Time

100 Ring/ Trx Rows

100 Push Ups

100 Squats

Buy In/Out 400m Run

Saturday - March 7 th

Team Workout

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