2021-08-23

Alright, since it’s going to be crazy hot all week I gave y’all a break from running.  -Coach Ryan 🙂

Monday-

Back Squat: 

  3×14 @ 60%

Snatch:

  5×1@ 75%, 3×1 @ 85%, 1×1 @ 95%.

11.2

15 min AMRAP

  9 Deadlifts (155/100)

  12 Pushups

  15 Box jumps

Tuesday-

Snatch Pulls:

  5×3 @ 80, 90, 100, 110, 120% of Snatch Max

Clean Pulls:

  6×2 @ 70, 80, 90, 100, 110, 120% of Clean max

Five rounds for time:

  50 ft lunge with DB

  15 Pullups

Wednesday-

Clean + FS + Jerk:

  5×1 @ 75%, 3×1 @ 85%, 1×1 @ 95% (of C&J Max)

Five 2-minute rounds:

  10 Calories

  10 T2B

  Max effort alt DB snatches

    *Rest 1 minute between rounds

Thursday-

High Volume Pulling:

  Accumulate 80 Ring Rows w/slow negative

High Volume Pushing:

  Accumulate 60 empty bar strict press w/slow negative

14.5

For Time:

21-18-15-12-9-6-3

  Thrusters (95/65)

  Bar facing burpees

Friday-

Split Jerk:

  10×1 @ 75% (aim for Perfect Reps)

For Time:

10-1 Burpee box jump overs

Do 5 pullups after each round