2022-02-07

Monday 

3 sets of 4 sotts press with empty bar

1  hang squat Snatch every 30sec to a max for the day 

Emom x 10 min 

Odd- 2 fs @ 85% 

Even- 8 box jump over 

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Five Two Minute Rounds:
5 Power Snatch (heavyish)
40 Double Unders
ME Squat Cleans in remaining time (same bar)
*Rest 2 minute between rounds

Tuesday 

1 power clean + 1 hang squat clean +1 jerk every 45 sec for 15 minutes building a to heavy for the day 

—

60 T2B
*7-10 burpees EMOM starting at 0:00

**No burpees starting minute 8

Wednesday 

Work up to 90% of BS

Emom x 12 min 

Odd- 1 BS @ 90%

Even- 7-10 ring dips 

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150/115 Cals Bike (or 75/75 Bike/Rower if needed)
*1 minute of work followed by 1 minute of rest until calories are completed.

Thursday 

Work to heavy set of 3 Deadlift 

Emom x 10 min

Odd- 6 Push press 

Even- 10/8 cals on bike 

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AMRAP 5
2 Muscle Ups or 5 Pull Ups
12 Wall Balls
-rest 2 minutes-
AMRAP 5
8 C&J’s
12 Wall Balls
-rest 2 minutes-
AMRAP 5
2 Muscle Ups or 5 Pull Ups
8 C&J’s

Friday 

Emom x 10 min 

Odd- 3 Bench @ 80%

Even- 12 V-ups 

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21 Back Squats (135/95)
10 BBJO
18 Front Squats (115/75)
10 BBJO
15 OHS (95/55)
10 BBJO