Monday-Single
A. Snatch Work to a Heavy Single(2kg rule for PR attempts)
B. 5 min AMRAP 85%(full Snatch)
C. Back Squat 50% of 1RM 5x5
D1. Stiff Legged Deadlift 60% of Deadlift 3 x 8; hips high lumber flat!
D2. Dips 3 x AMRAP
B. 5 min AMRAP 85%(full Snatch)
C. Back Squat 50% of 1RM 5x5
D1. Stiff Legged Deadlift 60% of Deadlift 3 x 8; hips high lumber flat!
D2. Dips 3 x AMRAP
+
5 sets
2 min AMRAP
25 pull ups
30 OH Squats 115/75
rest 4 min
Tuesday
AM
Run 10 min
+
Run 800 m @ 100%
rest 6 min x 3
PM
4 sets
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne @ easy pace
Wednesday-Single
A.Hang Clean and Push Jerk OTM - Bad Wing Crew Just do hang clean OTM instead of the jerk. Fix those wings!
60%/2+2, 70x1+2x2; 80%x1+1x2
B.Front Squat 60%x10 reps x 5 sets
C.
10 Power Clean "touch and go" unbroken x 3 sets(go up weight each set);
rest 20 sec
Ring Push ups @ 31X1; amrap (-2) x 3 sets x 3;
rest 20 sec
KBS - 20 unbroken x 3;
rest 20 sec
20 Hip Extensions @ 1010 x 3;
rest 3 min
+
4 Rounds for time:
10 Db Power Snatch 70/50 alt hands
15 wall balls - 20/14 to 10 ft
5/3 Bar Muscle Ups
Row 300/250m
Friday
AM
Aerobic
4 rounds: 500m, 60sec rest, 300m, 3min rest
PM
A.Clean Work to a Heavy Single(2kg rule for PR attempts)
A. Front Squat + Thruster 4x 1 (60% of Clean and Jerk)
B. Back Squat 2 x 5, 1 x AMRAP; same weight as monday
+
12 min AMRAP
Every 2 min 5 cal Assault to continue
7 Hang Power Clean 135/95
10 Pistols
5 Burpee Pull Ups 1 ft reach
Saturday
A. Power Snatch + OH Squat
0-5 min 60%; OTM
6-10 min 65& OTM;
11-15 min 70% OTM
B1. Press
3,3,3 @50% of Clean and Jerk
B2. Strict Pulls AMRAP x 3
+
5 sets for total time:
10 push jerk - 185#/95#
20 Kipping Dips
30 double unders
rest 2 min
+
21,18,15,12,9,6,3 reps for time - Unbroken
KBS - 2/1.5 pd
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