2019-03-04

Monday
Back Squat 5×2 @ 80%
—
4 Rounds
8 Burpee Box Jump Over
8 Push Jerks
8 Cals

Tues
3 Rounds
10 Russian Swings, 5 Scap Pushups, 1 Wall Walk w/ 20s Hold
—
Press 5×5
Use rest for skill practice
—
10->1
Pullups, Deadlift (Keep this <50% max), Pushups

Wed
Power Snatch – work to heavy single then
Every 2min for 10min
3 touch and go power snatch @75-80%
—
12min AMRAP
10 HSPU
10 Power Clean
40 Double Unders
—-

Thurs
3 Rounds
1min Bike/row/ski, 25′ spiderman lunge, 5 inchworms,10 scap pullups
—
3×8 single leg Romanian deadlift (8 each leg)
3×8 weighted lunges (8 each leg)
—
EMOM for 20min alternate
20 situps
15 KB Swing
10 Burpees
5 Bench Press

Fri – Open workout 19.3!