2021-03-22

Mon

Every 2min x 8 Rds – 3 Bench Press + 6 DB Curls (L+R=1)

—

15min AMRAP

12 Cals

5 Hang Power Clean (increasing every round)

20 Situp

Tues

8 Min To Work to heavy Front Squat then

8 Min to Work to heavy Push Press

—

Every 5min x 3Rds

15 Thruster

Run 400m

15 Pullup

Wed

10min EMOM

(0-3) 3 Hang Power Snatch

(4-6) 2 Hang Power Snatch

(7-10) 1 Hang Power Snatch

**All increasing

—

8min EMOM alt

12 Cals Row

12 Push Press

Rest 3min

8min AMRAP

6 Cals Bike + 6 SDHP + 6 Lateral Burpee over Bar

Rest 3min

100 Back Squat – every min stop and do 5 T2B; also start with 5 T2B (keep the weight light)

Thurs –

Every 2min x 8 Rounds

8 Burpee + 2 Clean & Jerk (Rounds 1-4)

6 Burpee + 1 Clean & Jerk (Rounds 5-8)

—

15min AMRAP

50 Cals (or 800m Run)

50 Situps

50 KB Swing

50 Double Under

50 Lateral Box Step Up

Fri – Open workout 21.3