2023-09-18

Monday-

Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

10 Min Emom-

Strict Press

10, 10, 9, 9, 8, 8, 7, 7, 6, 6 (Light Weight)

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AMRAP 10
10 Weighted Box Step Ups
25 KB Swings

Tuesday-

Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60%

5 Rounds

Bear Complex (Increase Weight Each Round)

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Every 2 minutes til work cannot be completed.
Run 200 m
5 Burpees
*add 2 burpees each round

Wednesday-

Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60%

Press Complex: 5 x 3+2+2

Shoulder Press+Push Press+Push Jerk

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Double Grace
For Time:
60 Clean and Jerks

Thursday–

Strict Press: 5 @ 75%, 3 @ 85%, 1 @ 95%

SOTS Press: 3 x 5

OHS: 3 x 10

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For Time:
800 m Run

Then 5 rounds of-
2 BMU
4 HSPU
8 KB Swings

800 m Run

Friday–

Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

16 Min Emom-

Power Clean:

1st 4 mins 4 reps @60%
2nd 4 mins 3 reps @70%
3rd 4 mins 2 rep @80%
Last 4 mins 1 rep @90%

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For Time:
Row 1000 m
Rest 3 min
Row 750 m
Rest 3 min
Row 500 m
Rest 3 min
Row 250 m