Monday
Snatch – 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 1×1 @ 95%
12 Min AMRAP
10 Power Snatch 115/75 RX
35 Double Unders
Tuesday
Front Squat- 3×4 @ 75% 2×3 @ 85% 1×2 @ 95%
1 mile Run Time Trial – yes I know we have done this recently. Aerobic base folks. Will also help flush the legs
Wednesday
Strict Press- 1×3 @ 87% 1×2 @ 91% 1×1 @ 95% 1×1 @ 97%
2 Rounds for Time:
400m Loop
20 HSPU
30 KB Swings 53/35
40 Burpees
Thursday
Clean Complex- Power Clean + Full Clean to a max
5 Min AMRAP
10 Pull Ups
10 Wall Balls
Rest 3 min
5 Min AMRAP
10 T2B
10 Jumping Split Squats
Friday
Reverse Lunges – 4×3 as heavy as possible
Superset w/
1-arm Rows – 4×10
Squat 1×20 +5-10lbs if successful last week -5-10lbs if not
10 Min EMOM
10 KB Swings 53/35
5 Burpees
