2024-07-01

Mon

Pressing Snatch Balance 3×3 (warmup weight)
Snatch Push Press + OH Squat – 4 x (1+2) – increasing
Snatch Balance – Build to Heavy

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4 Rounds for Time
20 OHS 75/45
10 Bar facing burpee
5 Bar Muscle Up

Tues

Bench Press – At 75% accumulate 30 reps in as few sets as possible
Back Squat – At 75% accumulate 30 reps in as few sets as possible

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10 Min AMRAP
1 Rope Climb
5 HSPU
15 Air Squats

Wed

Deadlift + Clean Pull + Power Clean + Hang Squat Clean (this complex is one “rep”)
2×3, 2×2, 2×1 (add weight each round or every 2 rounds)
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5 rounds for time
5 Hang Power Cleans 135/85
10 Wall Balls
20 row Cals
Rest 2 minutes between rounds – Given the rest, this is a near sprint on the rower

Thurs

Back Squat – 5min EMOM 5 @ 50%
Muscle Snatch – 4, 3, 2, 1 (increasing)
Power Snatch 4×2 (increasing – start wherever you ended the muscle snatch)

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100 DU/10 Power Snatch
80 DU/8 Power Snatch
60 DU/6 Power Snatch
40 DU/4 Power Snatch
20 DU/2 Power Snatch

Fri

Push Press + Push Jerk + Split Jerk
4 x (3+2+1) – increasing

Behind the Neck Split Jerk – 4×1 – increasing
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21-15-9
Bike Cals
Thrusters 75/45
Pullups