2018-12-17

December 17, 2018 admin

Mon
10min EMOM
Squat Snatch @ 80%

6min AMRAP
12 Box Jump over
8 Thruster
4 Bar-facing Burpee
Rest 2 min
6min AMRAP
12 Bar-facing Burpee
8 Box Jump Over
4 Thruster

Tues
Back Squat to heavy set of 5
5×2 @ 85%

10-1 T2B
1-10 Deadlift

Wed
10min EMOM
Clean and Jerk @80%

5 Rounds
5 Bar Muscle Up
7 Dumbbell hang clean & jerk
9 Dumbbell Overhead Squat (or Lunge)

Thrus
Front Squat to heavy set of 5
3×4 @ 85%

21-15-9
Power Clean
Pullup (c2b)
KB Snatch

Fri
Push Jerk 8×2 @80%

10min EMOM alternate
3 Muscle Up
5 Strict Handstand Pushup
**If you made all the reps last week then try and add a rep to each movement

w/ a partner
100 Alternating Wall Ball
80 Alternating Burpees
60 Synchronous Toes to Bar
40 Power Snatch
20 Synchronous Pushups