2025-04-07

Mon
Deadlift 5@60%, 5@70%, 5@80%

Death by C&J (115/85) – 10min Max – Can you make it through 10 rounds?

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20 Power Snatch
20 Barbell Lunge (front or back)
20 push press
20 situp
20 Thruster
* 3 Burpee EMOM starting at 0:00
** Same weight same for all movements

Tues
Press 5@60%, 5@70%, 5@80%

12 Min EMOM Power Snatch
0:00-2:00 4 Reps Add weight
3:00-5:00 3 Reps Add weight
6:00-8:00 2 Reps Add Weight
9:00-11:00 1 Rep

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AMRAP 22 minutes
20 Power Cleans
30 TTB
40 Wallball
50 DU
500m Row

Wed
Front Squat 5@60%, 5@70%, 5@80%

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20 Rounds
3 Devils Press
5 pull up
7/5 calories bike

Thurs
Bench 5@60%, 5@70%, 5@80%

3×10 DB Bench
3×20 Pushup

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3 Rounds for TOTAL reps
1min Wall Ball
1min Burpee
1min Box Jump
1min Squat
1min Row
1min Rest

Fri
Back Squat 5@60%, 5@70%, 5@80%

3×10 Goblet Squats
3×20 Jumping Lunges

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20 Alt DB Snatch
Run 400m
20 Air Squat
Run 200m
40 KB swing
Run 400m
20 DB clean and jerk
Run 200m
20 pushup