2021-04-19
Monday-
Squat Snatch
6×2 @ 80-85%
4 rounds:
10 BBJO
15 KB swings
10 box step overs holding KB
Tuesday-
Back Squat
8×2 @ 80%
5 min EMOM
2 muscle ups
3 rounds
10 shspu
10 hang db clean
50 du
Rest 2:00
3 rounds
10 kipping hspu
10 db s2oh
50 du
Wednesday-
12 min EMOM
1 hang Power clean + 1 Power clean + 1 squat clean
Increase every four rounds
12 min AMRAP
Run 200m
10 db floor press
10 db snatch
50′ farmers carry
Thursday-
Bench press:
5-4-3-2-1
20.1
10 Rounds For time
8 P. Snatch
10 bfb
Friday-
Front squat
3×5
Deadlift
3×5
Partner WOD
Split up however you want
100 slam balls
100 Goblet squats
100 t2b
100 box jumps
100 air squats