Aspire Strong

Monday, March 6th
Intermediate
Back Squat 3×5
Shoulder Press 3×5

Advanced
Back Squat 8, 6, 4, 2
Shoulder Press 5, 5, 5

AMRAP in 12
8 shoulder to Overhead (135/95)
12 Pull-ups
24 Double Unders

Wednesday, March 8th
Clean & Jerk
8 heavy singles

EMOM 15
min 1: 15 Calorie Row
min 2: 15 KB Swings
min 3: 15 Wallballs
min 4: Max rep “squat” Cleans (165/110)
min 5: Rest

Friday, March 10th
Intermediate
Back Squat 3×5
Shoulder Press 3×5

Advanced
Front Squat 3, 3, 3
Bench Press 3, 3, 3

4 Rounds
Max HSPUs
Max CTB Pull-ups
20 Pistols, alternating
20 DB Power Snatches, alternating
:90 sec rest

Saturday, March 11th
OTM 20
Power Snatch + OHS + Snatch
– keep the first 10 minutes light & fast
– go heavy during the last 10 minutes

500m Row
30 Push Presses (135/95)
500m Row
30 Front Squats (135/95)
500m Row
30 Power Cleans (135/95)