2018-11-05

Mon:
0-10min – Warmup
11-25 – Work to Heavy Back Squat
26-34 – EMOM, 1 Back Squat at 75%
34-39 – Rest
40-60
3min on / 2min off x 4
12 Deadlift
9 Hang Power Clean
6 Push Jerk
ME Burpee Box Jump Over

Tues:
0-10 – Warmup
10-30 – Snatch to heavy single, then 3 singles at 90%
30-35 – Rest
35-60
5min Row/Bike/Ski/Run
4min REST
4min AMRAP, Toes to Bar (every time you break do 50′ Bear Crawl)
3min REST
3min AMRAP, Wall Ball (every time you break do 20 1-legged single unders on each leg)
2min REST
2min AMRAP, Muscle-up or Pull-ups (every time you break do 25′ Burpee Broad Jump)

Wed:
0-10 – Warmup
11-25 – Split Jerk to Heavy
26-31 – EMOM 2 Jerk at 75%
32-35 – Rest
36-40 – Tabata Strict Press (no more than 45/35)
40-45 – Rest
46-60
12min Amrap
60 DU
15 KB Sumo DL High Pull
10 pushups
15 KB Swing
10 pushups

Thurs:
0-10 Warmup
11-25 – 5×5 DL Increasing each set (end at 75-80%, work backwards to find starting weight)
26-30 – Rest
31-60
24 min EMOM alternate
40sec Bike
12 power snatch
40sec Row
12 box jump
40sec Ski
REST

Fri:
0-10 Warmup
11-35 – Clean & Jerk to Heavy then 3 singles @ 90%
35-42 – Rest
43-60
2 Rounds
21 Pull-ups
15 lateral burpees
9 Squat Clean Thrusters