Monday
Snatch – perform all reps as singles (imitate Max attempts – no misses
4 reps @ 60% 3 reps @ 75% 2 reps @ 83% 1 rep @ 89%
Fran
21-15-9
Thrusters
Pull Ups
Tuesday
Front Squat- 1×4 @ 66% 1×3 @ 75% 1×2 @ 80% 1×1 @ 85%
30-20-10
Wall Ball
Snatch 75-55
Wednesday
Strict Press- 1×4 @ 66% 1x 3 @ 75% 1×2 @ 83% 1×1 @ 89%
15 min AMRAP
15 Burpees
15KB swings 53/35
Thursday
Cleans- 12 min to a moderate single
6 Rounds:
10 Toes to Bar
35 Double Unders
20 Push Press @ 95
Friday
Squat – 1×20 +5-10lbs from last week – 5lbs if missed reps last week
Cindy
20 min AMRAP
5 pull-ups
10 Push Ups
15 air squats
