2020-03-09

Mon
20 rep back squat
2 sets of 20 reps at 55% (or add 10-20# from last week’s weight)

6 Rounds (Each round is a sprint)
40 DUs
8 BF Burpees
-Rest 2 minutes between rounds

Tues
6×2 Snatch + OHS (Increasing)

15 min AMRAP
15 KBS
50’ Gob Sq Hold Lunge w/KB
15 Pull-ups
50’ Gob Sq Hold Lunge w/KB

Wed:
Run warmup

20 minutes of outside carries
Yoke
Farmers Carry
OH Barbell carry
*Work as partners or teams of 3

Workout:
10x100m sprints
Take the first 4-5 to build up to a fast sprint. Do not start rep 1 in an all out sprint or you will likely pull a hamstring.
~2 minutes rest in between (slow walk back to the start line)

Thurs:
15 mins:
Clean + 3 FS + Jerk
Work to heavy

15 mins:
Skill work

Dumbbell DT
5 Rounds
12 DB Deadlift
9 DB Hang Power Clean
6 DB S2OH

Fri:
DL or Press (You pick your weaker movement)

DL:
5×5 increasing
End about 75% focus on good positions

Press:
7×2 increasing
End about 85%

21-18-15-12-9-6-3
WB
T2B