2018-11-26

Mon
10 min EMOM
Burpees (pick a number 5-10
*to use as a warmup)
–rest 5 min
10 min amrap
Cindy
–rest 5 min
10 min amrap
20 Cal row/ski/bike
3 wall walks
–rest 5 min
5min amrap
40 du
5 DB devil press

Tues:
Work to heavy 3 position clean
(Hip, knee, floor)

12 min amrap
10 Front Squat
25′ HSW or 50′ bear crawl
10 Power Clean
25′ HSW or 50′ bear crawl

Wed:
Back Squat 4×4 @ 80-85%

Tabata strict press
* Rest in front rack

4 rounds
30 Wall Ball
20 T2B
10 burpee box jump over

Thurs:
3×3 push press
2×2 push jerk
2×2 split jerk
* Increasing weight each set

10min amrap
10 r-arm DB snatch
50′ farmers carry
10 l-arm DB snatch
50′ farmers carry
10 DB Goblet squats

Fri:
Snatch, work to heavy then 5×1 snatch+OHS at 80% of heavy

FRAN
21-15-9
Thrusters
Pullups