2019-05-06

Monday
Every 2min for 8 Rounds
3 Back Squat @ 70-75%

5 rounds
10 Hang Power clean & jerk
10 OHS
10 lunges with barbell on back

Tuesday
8x(2+1) 2 power snatch + 1 Hang Squat Snatch (increasing)

21-15-9
Dumbbell thrusters
9-15-21
T2B
30 du between each one – i.e. 21 Thruster, 30DU, 9 T2B, 30DU,etc

Wednesday
Every 2min for 8 Rounds
4 squat cleans (increasing)

Every 4 minutes for 20 minutes
10 burpees
10 dB snatch
10 goblet squats
25 feet OH single arm lunge

Thursday
2 Rounds
cardio
40 1-arm DB Push Press (20 each arm)
cardio
40 Renegade Row (20 each arm)

**Choose whatever cardio piece you want after each round but try and do each one
Bike – 2400m
Row – 1000m
Run – 800m
Ski – 800m

Friday
15-20min – Work up to a heavy DL (add to the leaderboard)
**Be smart here. Don’t sacrifice your back for that final rep. Using a double overhand grip can help limit the weight if you’re somebody that fries your back on these. Using the trap bar is another alternative to limit the stress on your low back.

25min AMRAP
One person runs 200m w/ a partner
Other partner does
5 pull-ups
10 push-ups
15 air squats