Monday
15 min to do following
Snatch- 1×3 @ 60% 1×3 @ 70% 2×2 @ 75% 1×2 @ 80%
8 Min to do following
Snatch Grip High Pulls from above knee- 4×4 as heavy as possible
2 Rounds
600 m Run
30 Jumping Split Squats
20 Toes to Bar
10 HSPU
Tuesday
Front Squat- 1×5 @ 55% 1×5 @ 65% 4×5 @ 75%
8 Min to do :
Sumo Stiff Legged Deadlifts 4×8 as heavy as possible with PERFECT form
For Time:
50 Hang Clean 115/85 RX 155/105 RX+
150 Double Unders
50 Pull ups RX C2B RX+
Wednesday
Strict Press- 1×4 @ 74% 1×3 @ 82% 4×6 @ 74%
“Beep Test”
20 min EMOM
7 Thrusters 75/55
7 Pull Ups
7 Burpees
* if you fail a rd, treat the remaining time as an AMRAP
Thursday
Clean Complex- Clean deadlift + High Hang Clean+ Clean
For Time:
21-15-9
Deadlift
300m Run
Friday
Walking Lunges w/ 2 KBs – 3x down and back length of box
Superset w/ KB Bent Over Rows 3x max reps goal is 15+ each set
Squat- 1×20 @ 60% + 5-10 lbs from last week
TBD
