2018-10-22

Mon
Every 3min for 15min
3 Back Squats at 80%

150 Double Unders
60 Wall Ball
30 Pull-ups (c2b)
150 Double Unders

Tues
Every 90s for 7 Rounds
2 TnGo squat snatch (increasing)

12 min EMOM
3 Muslce Up
5 strict HSPU

3 rounds
20 hang power snatch (75/55 or lighter)
20 lateral burpees over bar
20 v-ups

Wed
4×4 squat clean+split jerk

1 round DT
10 pistols (5each leg)
10 push-ups
1 round DT
10 pistols
10 push-ups
1 round DT
10 pistols
10 push-ups
** 1 Round DT = 12 DL, 9 Hang Power Clean, 6 Push Jerk

Thurs
30 min EMOM alternate
10 OH stationary lunge with barbell
10 cal row/bike/ski
10 dB snatch
100’ farmers carry
Rest

Fri
5×8 front squat @ 50%

w/ a Partner
100 pull-ups- one works, one holds a plank
75 burpees- one works, one rests
50 HSPU – one works, one hang on bar
25 heavy DL- one works, other wall sits