2023-05-01
Monday
(Squat) Snatch
4×2 @ 65%
3×2 @ 70%
2×2 @ 75%
1×2 @ 80 %
—
4 rounds
Run 200m
14 single arm db OHS (7/7)
14 t2b
14 goblet squats
Tuesday
Bench press
5×5 @ 70%
14 alt db snatch (7 each arm)
—
10 rounds
3 s2oh (heavy)
3 bar facing burpees
Wednesday
Power clean + push jerk
4×2 @ 65%
3×2 @ 70%
2×2 @ 75%
1×2 @ 80 %
Deadlift
5×5 @ 75%
—
15 min amrap
50’ farmers carry
10 double KB hang snatch (or C&J)
10 double kb deadlift
10 calorie row
Thursday
Front squat
3×3 @ 70%
3×2 @ 80%
—
Every 3:00 for 15:00
10 cal bike
15 sit-ups
30 double unders
Friday
Back squat
6×2 @ 80%
—
20 min AMRAP
4 rounds Cindy
1 round DT