2022-01-31

Monday
3 x4 sotts press w/ empty bar as a warm up
Work to heavy double – Hang squat snatch

Front Squat Emom x 6 min
2 reps @ 80%

—

Kalsu Lite
100 Thrusters (75/45)
*4 Burpees EMOM starting at 0:00
*weights are a max.  Choose a weight that’ll take you around 10 minutes. No more burpees starting at 10min – just finish
———-
Tuesday
3 rep max
Clean & jerk
*doesn’t have to be tounch-n-go
—

Every 5 min for 20 min: (scale reps as needed to finish <4min/round)
15 Cals
15 DB Snatch
15 Burpees
15 T2B

———-
Wednesday
Push press to heavy 3
Emom x 10 min
Odd 6 Deadlift
Even 100 meter row
—

Six Rounds for Time:
3 Power Snatch (heavyish)
6 OHS
9 C2B

———-
Thursday
BS emom 2 reps
@ 60, 70, 75, 80, 3×85%
—
EMOM 12
Alternate between:
12/10 calories
ME Push-ups in 30 seconds
*score is total pushups

———-
Friday
Bench press 3 reps emom x 10min @ 60%

—

The Mule
21-15-9 for time of:
Deadlifts (heavyish)
Burpee Pull-ups