2020-11-30

Don’t forget to send your shake/tea order to Justin and Cortney! (Tu/Thurs as usual)

Monday

Emom x 5 min 1 power snatch + 1 hang power snatch + 2 ohs

Rest 2 minutes

Emom x 5 min 1 squat snatch

21 clean and jerk

100 DU

21 clean and jerk

Tuesday

Back squat

2-3 warm up sets of 5

1 set of 20

*start this week with a light set of 20. We will build through out the month to a heavy near maximal set

Workout-
800 m run/1 K row

50 swings

400 m run/ 500 m row

30 pull up

200 run/250 m row

30 pull up

400 m run/500 m row

50 swings

800 m run/1 K row

Wednesday

Alternating movement sets

Squat Cleans 5×3 Working to heavy set

Ring dips 5×7 Weighted as able

Emom x 5 min

8 burpee over Db + 6db hang snatch

Rest 1 min

Emom x 5 min

15 air squat + 8 Db hang snatch

Rest 1 min

Emom x 5 min

20 lunges + 6 Db hang snatch

Thursday
5×5 DL OR 5×5 Push Press

3 rds

4 min amrap

9 cals

9 snatch

9 ohsRest

3 min

Friday

Alternating movement sets

FS 5×3 to heavy

Hspu 5×7 Using kipping, strict, deficit or weight to make difficult 7

8 min amrap

3.6.9.12…

Thruster

Toes to bar