2022-05-23

Monday
3 sets 7/13 squats (7 FS followed immediately by 13 BS)
*Add 5-10lbs from last week.

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3 rds

21 cals

15 Double DB Box Step Overs

9 Double DB Deadlifts

Tuesday
Push Press
10×3 working to heavy set of 3

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10 rds

30 DU

1 Heavyish OHS

Wednesday

Floating Deadlift. (http://y2u.be/CAoVFwVKDug)
4×8 @ 55-60%
*3 perfect wall walks in between each set.

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AMRAP 5

800m run

Max Pullups or C2B

(rest 2:00)

AMRAP 5

800 m run

Max Pushups

(rest 2:00)

AMRAP 5

800 m run

Max Air Squats

Thursday
Power Clean
9 min EMOM
First 3 mins: 6 C&J
Second 3 mins: 5 C&J (add weight)
Last 3 mins: 4 C&J (add weight)

Rest 6 mins

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

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EMOM 16

Min 1: 15 Sit Ups

Min 2: 15 KB Swings

Min 3: Max HSPU

Min 4: Rest

Friday
In 15 mins, work to heavy snatch
-then-
5×1 @ 80% of heavy. (Perfect reps)

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Partner WOD

For time

400 m Farmer’s Carry

20 muscle ups (bar or ring)

40 DB Power Cleans

60 DB Front Squats

400 m Farmer’s Carry