2023-11-27

Mon

Snatch – work to a heavy single

Front Squat – work to a heavy double

—

10->1

Double DB Snatches

Burpees

Tues

16min EMOM (alternate)

3 Push Jerks (inc)

Rope Climb/Muscle Up/Strict Pullup (alternate movements)

—

4 Rounds – EMOM alternate

40s Plank

12 Cals Row

1 Round Cindy

40 Double Unders

20 Sit-ups

Rest

Wed

EMOM x 5 Rounds – 3 Squat Cleans

EMOM x 4 Rounds – 2 Squat Cleans (heavier)

EMOM x 3 Rounds – 1 Squat Clean (heaviest)

—

w/ a partner

20 Rounds

3 Thruster + 5 Pull-up

10 Rounds

2 Deadlift + 4 Lateral Burpees over barbell

Thurs

Back Squat – 3×5

Bench Press – work to a heavy single

—

Every 2min x 4 Rounds

200m Run + 10 Wall Ball

After 4 Rounds, rest 2min then

Every 2min x 4 Rounds

250m Row + 10 KB Swing

Fri

Clean Deadlift – 3×3 – last set of 3 should be 10% heavier than you expect to clean & jerk

C&J – work to heavy single

—

100 Push Press + 100 Russian Swings

Rest 3min

50 Cals Bike + 50 Cals Row

**Break up each couplet however you want