2024-06-03

Monday
Back Squat 1×12,9,6,3
Front Squat 1×6,4,3,1
*cycle/alt sets – increase each set

EZ Bar Curl 3×6 (slow negative)

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6 Rounds for Time
200M Run
2, 4, 6, 8, 10, 12 Devils Press*

* Add 2 Devils Press each round
** 20:00 Time Cap

Tuesday
Snatch 1×6,5,4,3,2,1

Acc 4 min planks

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50/35 Bike Cals
30 Power Cleans
50/35 Bike Cals

Wednesday
Bench 1×12,9,6,3

EZ Bar Narrow Grip Bench 3×10
EZ Bar Skull Crushers 3×10
*cycle/alt sets – increase each set
**sub for DB if needed

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20 Burpee Pullup
60 Wall Balls
20 Burpee Pullup

Thursday
Clean 1×6,5,4,3,2,1

Strict Press 3×10

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10 Min AMRAP
30 DU
10 Power Snatch

Friday
16 EMOM
10 DB Thruster
50’ DB lunge
10 Weighted DB Sit Up
Rest

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5 Rounds for time
6 Wall Walks
12 Deadlifts
24 Med Ball Cleans