2022-07-18

Monday

Snatch: work to heavy in 15 mins, then

5×1 @ 80-85% of heavy.

125/90 Row Cals for time

—

  ** every 2 minutes:

    12 pullups

    36 DU

Tuesday

Slow Negative Deadlift (5 sec Eccentric)

5×4 adding weight each set.

—

9 min AMRAP

3-6-9… etc.

 Power Clean

  HSPU

  75’ Walking lunge

    (3, 3, 75’;  6, 6, 75’;  9, 9, 75’, etc.)

Wednesday

10rounds of 1 Clean + 2 FS working to a heavy

—

6rds 30sec work followed by 30sec rest

Burpee box jump over

Power Snatch (115/75 or similar)
DU

Ski Cals

** Record your worst score for each movement across the 6 rounds

Thursday

Bench Press

Work to a heavy single.

—

40-30-20-10

DB Snatch

Pushups

Friday

Push Jerk work to heavy

—

Every 3 mins x 9 rounds

12/9 Bike Cal SPRINT (We all knew this was coming!)