2018-11-12

Mon
Work to heavy snatch w/3sec pause at the knee.
Then 5 singles at 80% of heavy.

27-21-15-9
Goblet Squats
KB Swing
**10 burpee penalty if each movement isn’t unbroken.

Tuesday:
5×5 Back Squat at 75%

Tabata Strict Press **Rest in front rack

10min AMRAP
3,3,6,6,9,9,etc
Power Snatch
T2B

Wednesday
3×12 DL @ 60%

Every 3:00 x 8; 13/10 Calorie Bike SPRINT (100% Max Effort)

Thursday
Work to heavy Clean + 2FS + Jerk
then 5 reps at 80%

4min AMRAP
15 DB Snatch
15 Box Jump Overs
–Rest 1 min
4min AMRAP
15 walking lunges
15 pushups
–rest 1 min
4min AMRAP
15 Wall Ball
15 Pullups

Friday
Work to heavy – Push Press + Push Jerk + Split Jerk
then 5 reps at 80%

Death by Thruster + Bar Facing Burpee
-Min 1: 1 Thruster, 1 BFB
-Min 2: 2 Thruster, 2 BFB
etc.