2022-02-14
Monday-
| 3 sets of 4 sotts press Emom x 8 min 3 snatch @ 75% + 6 lateral box jumps E2mom x 8 min 2 fs @ 90% + 25 ft handstand walk or 5 wall walks — For time: 100 Sit-ups 80 Push-ups 60 DB Snatch 40 Wall Balls 20 Burpee Pull-ups |
Tuesday-
| Emom x 7 min 3 cleans @ 70% — Every 2 minutes for 16 minutes: 3 bar muscle up or 6 Pull-ups 5 S2OH (heavyish) 7 Bar Facing Burpee |
Wednesday-
| Emom x 5 min 3 push jerk @ 75% E2mom x 8 min 1 Back squat @ 90% + 10 burpees to a target For Time: 10-1 Clusters T2B |
Thursday-
| Emom x 12 min Odd- 4 Deadlift @ 80% Even- 10 calories The Ghost Six rounds of: 1 min rowing/bike (use opposite of what you used during strength emom) 1 min burpees 1 min DU 1 min rest |
Friday-
| E2mom x 10 min 6,5,4,3,2 Bench Press (building in weight)+ 10 db rows Five rounds for time: 2 Wall Walks 4 Front Squats 8 bar facing burpee 16 Pull-ups |