Monday
AM
20 sets@90%
30 sec Assault(4 cal)
30 sec double Unders
Rest 1 min
PM
A. Snatch 60/3, 70/3, 80/3, 85/2, 80x3x2
B. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. EMOM 12
Power Clean+Hang Clean+Front Squat 1+1+2; 60% for 3 min, 65%for 3 min, 70 for 4-6 min
D1. Glute Ham Raise
B. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. EMOM 12
Power Clean+Hang Clean+Front Squat 1+1+2; 60% for 3 min, 65%for 3 min, 70 for 4-6 min
D1. Glute Ham Raise
D2. Single arm DB row; 6-8/hand x 4; rest 2 min
+
10 Min EMOM
5 L Pull Ups
5 Box Jumps 30″/24”
Tuesday
EMOM: Death By
Min 1: 10 cal AB
Min 2: 10 push up + 15 snatch 75#
Min 3: 10 cal AB
Min 4: 7 Clean and Jerk 135 + 14 T2B
Min 5: 10 cal AB
Min 6: 10 push up + 15 snatch 75#
Min 7: 10 cal AB
Min 8: 7 Clean and Jerk 135 + 14 T2B
Keep going as long as you can. Good luck!
Wednesday
Am
15x
500m Row @ or sub 1:58 pace
Rest 2 min
Rest 5 min after every 5th set
PM
A. Clean and Jerk 60/3+1, 70/3+1, 80x1+1x6
B. Front Squat 60/3, 70/3, 80x3x3
C. EMOM 12 Hang Power Snatch 60x1x3, 65x1x3, 70x1x6
A. Clean and Jerk 60/3+1, 70/3+1, 80x1+1x6
B. Front Squat 60/3, 70/3, 80x3x3
C. EMOM 12 Hang Power Snatch 60x1x3, 65x1x3, 70x1x6
+
3 sets
5 min AMRAP @80%
12 Burpees
10 Front Squat 135/85
8 CTB Pull Ups
Rest 5 min
Friday
AM
EMOM-12 min
Run 200m-Odd
5/3 Strict HSPU-Even
AMRAP GHD Sit Ups with time remaining in EVEN
PM
- Snatch 60/2, 70/2, 80/2, 85/1, 90/1, 80x1x2
- Press+Push Press+Push Jerk 50%(of C&J)x1+2+3x5
- Back Squat 60/4, 70x4x2, 80x4x2
Partner
5 Min AMRAP
2 Squat Cleans 185/125
(you do 2, your partner does 2…)
Rest 2 Min
5 Min AMRAP
5 Shoulder to Overhead 185/125
(you do 5, your partner does 5…)
Rest 2 Min
5 Min AMRAP
10 cal Row
(you do 10, your partner does 10…)
Saturday
Deadlift 50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP
+
3 Rounds for time
25 Kb Swings 2/1.5
25 Pull Ups
Rest 10 min
For time:
100 Wall Ball Shots 20/14
50 Burpee
1k Row
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