2023-12-04

Mon

Snatch – Singles at 75%, 80, 85, 80, 85, 90

Back Squat 3×6 – 65%, 70%, 75%

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12min AMRAP

5 Hang Power Clean (115/75)

5 T2B

10 Pushups

10 Lunges w/ DBs (L+R = 2)

Tues

14min EMOM

HSPU (even)

Muscle Up (odd)

** Pick numbers you can do unbroken but will be challenging to maintain for all 7 rounds. Scale muslce up to pull-ups + dips

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2min AMRAP: 15/11 Cals Bike+ME Double Under

Rest 2min

2min AMRAP: 20/15 Row Cals + ME DB Snatch

Rest 2min

Repeat both 2min AMRAPS with a 2min break between (i.e. amrap bike, rest, amrap row, rest, amrap bike, rest, amrap row, done)

Wed

Clean & Jerk – Singles at 75%, 80, 85, 80, 85, 90

10min EMOM – alternate

40 sec DB Curls

40sec Palloff Hold (20sec each side)

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4 Rounds

1min OH Squat (45/35) [Go light! Scale to back squat if you aren’t efficient with the OHS]

1min KB Swing

1min Box Jump/Step-Up

1min Rest

*Record three scores which are your worst rep count for each movement

Thurs

Front Squat – 3×6 – 65%, 70%, 75%

Strict Chin-ups 5×5 – use band or add weight as needed. Last set of 5 should be challenging

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0-8min: 3 Rounds: 250m Row + 10 Burpees over the rower

8-16min 3 Rounds: 200m Run + 10 Barbell Thruster (75/55)

16-24min 3 Rounds: 250m Ski + 10 Weighted Sit-ups

Fri

Clean Pull 5×2 – 10% heavier than Wed

Bench Press -3×6 65%, 70%, 75%

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Complete 200 Reps in any rep scheme or order you wish but you have to complete at least 30 reps of each

Bike Cals

Pull-Ups

Wall Ball