2022-08-22

Mon

4×10 (or 1-2 reps from failure
Bench Press/Strict Pull Up (Superset)
*No rest between two movements
**2-3 Minutes rest between Sets

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10min AMRAP
6 Power Snatch
3 Double Push Up Burpee
12 T2B
3 Double Push Up Burpee

Tues

3 Sets Building
1 Set Heavy (try to go heavier than last week)
Clean Complex
3 Hang Squat Cleans/3 Front Squats/3 Front Rack Lunges (per Leg)

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EMOM 3 for 15 Minutes
6 Deadlifts (~70%)
20 Wall balls
100 Meter Farmers Carry

Wed

8-7-6-5-4-3-2-1
DB Press/Barbell Bentover Rows
*Go Faster or Heavier than last week

Superset 3×15
Tricep Kickbacks/Extension/Cable
DB Lateral Raises
DB/Barbell Curls
Rest 1-2 minutes between sets

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1K Row
21-15-9
Thrusters/Pull Ups
800 Meter Run

Thurs

1×5, 1×4, 1×3, 1,×2, 1×1
*Start Light add weight each set
Snatch Complex
Snatch Pull- Hang Snatch High Pull- Hang Power Snatch-Squat Snatch

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Death by 25DU+8 Burpees
*Complete the combo within the minute. See how far you can climb!!
*10 Rounds Minimum- If you can’t sustain the pace lower the DU and Burpees

Fri

4 Rounds of….
HEAVY DB Lunges (12 total)
Romanian DB DL (12 Total)
Heels Elevated Goblet Squat (12 Total)
100 Meter Sled Push
*Rest 2-3 minutes between rounds

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7 Min AMRAP
10 G2OH
20 Lateral Jumps Over the Bar