2021-06-27

Monday

Strength

  5×5 Press (increasing)

   5×4 Back Squat @ 80-90%

Conditioning:

  Every 3 minutes x 9 rounds

    10/8 Cal Bike SPRINT

Tuesday

Strength:

  Power Snatch + Hang Squat Snatch + OHS

     5 sets, add weight as able

       **5-10 HSPU between sets

Conditioning

1 min Amrep:  DL (225/155)

2 min Amrep:  HSPU

3 min Amrep:  Pull-ups

4 min Amrep:  Burpee Box Jump Overs

     *Rest 1 min in between each AMRAP

     **Each Amrep score is separate.

Wednesday

Strength:

  Every 2 min x 6 rounds

     1 Squat Clean + 1 UB set of T2B

Conditioning:

  10 min Alternating EMOM
     Even: 15 WB

     Odd: 15 KBS

         -Rest 2 mins

     1 ME Set of WB

         -Rest 2 mins

     1 ME set of KBS

          **score is WB number + KBS number

Thursday

Strength:

  5×6 Bench press (increasing)

  5×3 Front Squat @ 80-90%

Conditioning:

  4 rounds for time

  20 cal row/bike/ski

  14 alternating single arm Devil Press

Friday

Strength:

  5×2 Deadlift (increasing)

  5 sets working to max weight strict pullup

Conditioning:

  12 min Amrap

     4 Deadlift  (115/75)

     3 Power Clean

     2 Thruster

     1 Power Snatch

     10 T2B

     10 Pushups