2020-12-28
Last week of 2020!! Let’s see if we can add some more work to the PR board!
Monday
Back squat
2-3 sets of warm up
1 set of 20 at 5-10 lbs heavier than last week
50 wb
40 cleans
30 step ups
1k row/2k bike
30 step ups
40 shoulder to overhead
50 wb
Tuesday
Snatch
Emom x 5 min
2 Power snatch + 3 ohs
Rest 1 min
5 min to find heavy squat snatch
Every 3 min x 7 rds
12 db snatch
6 lateral burpees over db
12 goblet squat
6 later burpees over db
Wednesday
Alternating between movements
5 sets building to heavy power clean + hang power clean
5 x 10 ring dips weighted as able
21-15-9
Calories
T2b
Directly into
2 rds
50 ft lunge
20 burpees