2021-08-09

Monday

Back Squat

  3×10 @ 60%

Snatch

  5×1 @ 65%

  3×1 @ 75%

  1×1 @ 85%

**Aim for technically perfect lifts.

15 Min AMRAP

  50 DU

  6 Hang Power Snatches

  6 Hang Power Cleans

  100m Run

Tuesday

Snatch Pulls

  4×5 @ 80, 90, 100, 110% of Snatch Max

Clean Pulls

  5×3 @ 70, 80, 90, 100, 110% of Clean max

For Time:

  150 Wallballs

   *EMOM do 5 burpees starting at 1:00

Wednesday

Clean and Jerk

  5×1 @ 65%

  3×1 @ 75%

  1×1 @ 85%

For Time:

50 Goblet Squats

40 Alt DB Snatches

30 Calories

20 Burpee Pullups

  10 Single Arm Devil Press

Thursday

  Accumulate 125 Ring Rows (make them challenging)

  Accumulate 100 empty bar strict press

For Time:

 18 Rounds

30 sec Row/Bike/Ski (not max effort but you shouldn’t be able to hold a conversation either)

30 sec Rest

Friday

Split Jerk

  10 sets  2x Jerk + push press from split

    **Work to a challenging weight

For Time:

  10 Rounds

  8/6 Calories

  4 Clusters