2022-06-13

Monday
Power clean & jerk
12 min EMOM
First 4 mins: 5 C&J
Second 4 mins: 4 C&J
Last 4 mins: 3 C&J

Rest 6 mins

Power Snatch
9 min EMOM, Same rep scheme as above w/3 min blocks.

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10 min amrap
20 Wallball
10 Deadlift
40 Du

Tuesday
Push Press
6×3 @ 75-80%
*5-8 strict pull-ups in between.

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6 rds
Every 4 min
200 m run
4 bar muscle up
7 burpee over bar
5 hang power clean*
*build weight across rds

Wednesday
3 sets 7/13 squats (7 FS / 13 BS)
*add weight from last week

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30 cal
4 rds
7 snatches
7 box jumps
30 cals

Thursday
Snatch
Work up to 90%, then either go for a PR, or 5 perfect singles at 90%

Clean & Jerk
Same as above

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4 rds 3 min clock
50ft lunge
25 swings
ME calories
No rest between rds

Friday
Floating Deadlift
5×7 @ 60-65%
*MaxEffort minus 3 HSPU in between each set. (max effort HSPU, but stop when you have about 3 reps left in the tank before failure)

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800m run
50 t2b
40 thrusters