2021-04-05
Monday:
Back Squat
5×5 @ 70-75%
3 rounds:
15 cal row
15 DL
15 BJO
Rest 1:00 after each round
Tuesday:
7 sets
1 Hang squat snatch + 1 power Snatch
10 min EMOM alt.
5shspu or 10 hspu
3 mu (bar or ring) or 10 pullups
10 min AMRAP
30 DU
15 DB Thrusters
4 devils Press
Wednesday:
10 min EMOM
2 C&J (increase at 5:00)
4 rounds:
400m Run
20 Box jumps
10 t2b
Thursday:
Bench Press
3×10 (between each set do 5 strict pullups)
15 min AMRAP
20 burpees
20 DB Snatch
20 Calories
Friday:
Front Squat
5×5 @ 70%
Deadlift
5×5 @ 65%
Partner WOD
20 min AMRAP
One partner works, one rests
1 round of Cindy
5 pullups
10 pushups
15 air squats