2022-05-16

Monday

3 sets 7/13 squats (7 FS followed immediately by 13 BS)
55% of FS Max

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5 Rounds

10 STOH

10 Bar Facing Burpees

Rest 40sec after each round and increase the weight during the rest period

Tuesday

Work to heavy Snatch + 2 OHS
Work to heavy Clean + 2 FS + Jerk

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4 rds

8 Devils Press

50 ft DB Front Rack Walking Lunge

40 DU

Wednesday

Deadlift 4×8 @ 60%

Bench Press 4×3 (increasing)

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AMRAP 4

400m run

Max Pullups (c2b if able)

(rest 2:00)

AMRAP 4

400m run

Max Pushups

(rest 2:00)

AMRAP 4

400m run

Max Air Squats

Thursday

Push press
4×6 @ 65-70%

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For time:

30 cal row

30 power cleans

30 wallballs

Friday

Clean & Jerk
9 min EMOM
First 3 mins: 5 C&J
Second 3 mins: 4 C&J (add weight)
Last 3 mins: 3 C&J (add weight)

Rest 6 mins

Power Snatch
9 min EMOM, same rep scheme as above.

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Partner WOD

AMRAP 20

20 cal bike

20 C2B

20 HSPU

20 pistols