2018-12-03

December 3, 2018 admin

Mon
15min EMOM
3 Power Clean + 3 Front Squat + 3 Push Jerk (same weight all sets)

7min AMRAP
10 Goblet KB Step Up, 15 Wall Ball
Rest 5min
7min AMRAP
5 Front Squat
5 Burpees
10 T2B

Tues
Back Squat – work to heavy triple then 5×4 @ 80% of heavy triple

10min EMOM Alternate
10 DB Power Clean
3 Man Makers
Rest 5min
2 Rounds
25 KB Swing
50 Situps
75 Double Unders

Wed
10min EMOM 70% Squat Snatch

25 Box Jump
20 Wall Ball
15 Pullups
10 Burpees
5 Rope Climbs
10 Burpees
15 Pullups
20 Wall Ball
25 Box Jump

Thurs
Front Squat 5×3 @ 80%

12min AMRAP
8 Bar Facing Burpees
8 KB Snatch
8 Goblet Squat
8 Dips

Fri
Split Jerk 8×2 @ 75%

10min EMOM
3 Muscle Up
5 HSPU

15min AMRAP
10 Cals
8 Deadlift
6 Burpee Pullup