2021-07-26

Mon

10min to find heavy push press

12 min to find heavy back squat

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3 Rounds 

20 DB Hang Snatch Right

3 Bar Muscle Ups or 6 C2Bar or 8 Pull Ups

20 DB Hang Snatch Left

3 Bar Muscle ups or 6 C2Bar or 8 Pull ups

Tues

12min work to heavy clean & jerk

5-10 HSPU (strict if able) after each set

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Death By Clean and Jerk

*Once you hit failure rest 1 minute and try to complete the failed set

Wed

Every 3min for 5 sets

Row 250m + (power snatch + hang snatch + ohs); increasing

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AMRAP 10

200 Meter Run

21 Kettlebell Swings

200 Meter Run

12 TTB

Thur

Bench 5×6 (increasing)

Front Squat 4×3 @ 80-85%

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Every 3min for 15 Minutes

10/7 Cal Bike Sprint

30 DU

Fri

Deadlift 6×3 – build to heavy triple

*Do 5-10 ring dips between sets (try and hold the same number across sets)

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(0-5min) 50 Burpees

(5-10min) 100 Air Squat

(10-15min) 100 push press (75/55# max)

(15-20min) 100 Situps

(20-25min) 100 Pushups

(25-30min) 50 pullups