2022-03-28

Monday
Snatch pull + snatch
(3+1) 60%,70%,75%,80%x 3 sets
Front squat – every 2 min
10/50% 8/60% x 3 sets

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17 min EMOM – 40 sec work, 20 sec rest/transition.

Bike

Planck (alternate front and side)

Hang DB Snatch

Situps

Rest 1min

*Do 2 rounds at each station before moving on. 2 min Bike, 2 min planck, 2 min hang db sn, 2 min situps, 1min rest, then repeat. So 4 rounds of everything but each round is still 40sec work 20 sec rest

**Score is bike cals + Hang DB snatch reps

Tues

Hang muscle clean 40-50% 3×3
3 position Clean (pause at mid-shin, knee, and mid-thigh) + Jerk
50/3 60/3 70/3 75/3 80/3×2 sets

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2min AMRAP x 4 Rounds

Run 200

8 Deadlift

ME Lateral burpees over the bar

Rest 2min

Wed

Strict press to 2 RM in 7 sets 

Back squat every 2 min 50/10 60/10 70/8 x 2 sets 

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21-15-9

Hang Power Clean

Thrusters

Row Cals

Thurs

5 round EMOM alternating movements
8 bench press
10 ring dips
50 ft farmers carry

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12min AMRAP

2 Wall Walk

20 Double Under

2 x 25′ Lunges

** Double the reps every round so

4 WW+40 DU+4×25′ Lunges; 8 WW + 80 DU + 8x 25′ Lunges, etc

Fri

Snatch drop 30-40% 3×4 sets
Snatch + 2 OHS to heavy for the day in 10 minutes

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w/ a partner

4min AMRAP: 15 cals Bike + 25 Pullup

4min AMRAP: 15 cals Row + 25 Wall Ball

4min AMRAP: 15 cals Ski + 25 Pushup

4min AMRAP: 150m Run (or 15 Burpee) + 25 Slam Ball

*2min Rest between AMRAPS