2019-12-16

Mon
Every 3 min for 15min
2 Front Squat (increasing) + 15 Cals (skip Cals on last round)
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(both movements in same min for all EMOM)
5min EMOM
8 Push Press + 8 Pull-ups
Rest 2min
5min EMOM
8 Front Squat + 8 Burpees
Rest 2min
Repeat both EMOMs again with 2min rest between
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Tues
Rest 3min after each AMRAP
7min AMRAP
10 Alt DB Snatch
10 Box Step-up (L+R=2)
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7min AMRAP
10 Plate Sit-ups
20 Air Squats
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7min ARMAP
10 Bench Press
20 Lateral Lunges (L+R=2)
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4 Rounds
20 Russian KB Swings + 20 Slam Ball
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Wed
Every 2min for 16min
3 Hang Power Snatch (increasing)
10 Cals (skip on last round)
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10->1
Power Snatch
Box Jump
10->1
Overhead Squat
Toes to Bar
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Thurs
0-20min
4 Rounds
10 Down & Back + 20 Wall Ball
20-32min
3 Rounds
60 Double Under + 30 Goblet Lunges (L+R=2)
32-37min
AMRAP
5 Russian Twists (L+R=1)
5 DB Curls (Left Arm)
5 DB Curls (Right Arm)
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Fri
Take 10min to work up to a heavy power clean
Do 3 seated box jumps before each attempt and 5 strict pull-ups or 1-2 Muscle up after each attempt
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w/ a partner (complete a full round before switching)
30min AMRAP
10 Cals
5 HSPU
1 Heavy Power Clean