2019-01-07

Mon
18min EMOM alternate
4 Front Squat (increasing)
1-arm DB Bench Press x 8 each arm
KB Lateral Lunge x 5 each leg

15min AMRAP alternate
12/9 cals
15 Wall Ball
18 Russian KB Swing

Tues
EMOM 7min (in the same minute)
7 Pullups + 3 Hang Power Snatch (50%) then
Rest 1min (just time to switch weights)
EMOM 7min
7 Burpee + 3 Hang Power Clean (50%) then
Rest 5min
EMOM 7min
7 Pullups + 3 Hang Power Snatch (65%) then
Rest 1min (just time to switch weights
EMOM 7min
7 Burpee + 3 Hang Power Clean (65%) then

**The 1min Rest is after the first 7min and allows time to increase the weight for the hang power cleans

Wed
Every 4min for 4 Rounds
5 Push Jerks (increasing)
1-arm DB Row (5 each arm)
75 Double Unders

l0min AMRAP
60 Air Squats
50 Pushups
40 Alt DB Snatch
30 Box Jump
20 HSPU
10 Jerks

Thurs
4 Rounds
Back Rack Lunge – 8 each Leg
1-leg Deadlift – 8 each Leg
Rest 2min after each round

7 Rounds
7 Cals
7 T2B
7 Deadlift

Fri
w/ a partner
10 Rounds
9 Thruster
35 Double Under

Rest 5-10min

w/ a partner (17min cap)
40 Target Burpees
30 Snatch
30 Target Burpees
30 Snatch
20 Target Burpees
30 Snatch
10 Burpees

**Snatch weights of 75/45, 135/75, 165/100 if able. Scale as needed.