2023-06-19

June 19, 2023 admin

Monday:

Back squat- 8@65%, 8@70%, 6@75%,4@80%, 2@85%

Between each set do 10 Bulgarian split squats (5L+5R)

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4 Rounds

5 BMU

10 Cals

15 KB Swing

Tuesday:

7×2 for each movement @ 65% (same weight) – alternate:

Push Press

Split Jerk

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10min AMRAP

10 DB Box Step Over (2 DBs)

10 DB Push Press

30 Double Unders

Wednesday:

Power clean

Build to heavy and then 4×1@80% of your heaviest lift

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10->1
T2B
Burpee Pullup

Thursday:

Front squat- 8@65%, 8@70%, 6@75%, 4@80%, 2@85%

10 Cossack squats between each set (5L+5R)

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EMOM 16 alternate

3 Power Cleans + 3 Front Squats + 3 Jerks

:20 Hang from the rig or :30 plank

Friday:

Power Snatch + Hang Squat Snatch

7 x (1+1) – increasing

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w/ a Partner

1000m Row

100 Wall Ball

800m Run (both partners run 800m together)

100 DB Snatch

1 mile Bike