2024-02-12

Monday
Back squat 5×10 @ 65% followed by 30 sec wall sit after each set

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21-15-9
Hang Power Cleans
Burpee pull-ups
*50 DU after each round.

Tuesday
16min EMOM – Power Snatch

4mins @ 4reps, 4mins @ 3reps, 4mins @ 2 reps, 4mins @ 1rep

*Increase weight every 4mins
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EMOM 20
5 Pull-ups
10 Push-ups
15 Air Squats/Sit-ups
*Alternate air squats and sit-ups each minute.
**if you fail to complete reps within the minute continue working as an AMRAP til 20 minutes is up.

Wednesday
Bench 5 x 10 @ 65% followed by 10 Push Ups + 30 sec plank

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For Time:
20 Cals Bike
20 C&J’s (Heavy)
20 Cals Bike

Thursday
5x(6+4) Squat Superset – 6 reps Back Squat + 4 reps Front Squat (increasing)

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Helen
3 Rounds for Time:
400 m Run
21 KB Swings
12 Pull-ups

Friday
Deadlift 5 x 10 @ 65%
Landmine Twist 4 x 10

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50 Wall Balls
50 Burpees
50 V-Ups
50 Push-ups
50 Cals Row