2021-11-08

Monday
Back squat 3×10 @ 50%
Push Press 3×5 @ 60%

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800 Meter Run

15 Snatches

400 Meter Run

8 Bar muscle ups or 16 c2b or 24 pu

400 Meter Run

15 Snatches

800 Meter Run

Tuesday
Every 2:00 for 5 rounds
2 Clean & Jerk (c&j + c&j)

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3 Rounds:

3 Burpee Box Jumps + 6 Front squats + 9 Deadlifts

25 Calories

3 Rounds:

3 Burpee Box Jumps + 6 Front squats + 9 Deadlifts

25 Calories

3 Rounds:

3 Burpee Box Jumps + 6 Front squats + 9 Deadlifts

*increase weight each after row

Wednesday
10 rounds
1 snatch + 1 OHS
Start @ 40% and build

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30 pull ups

30 hang cleans

30 shoulder to overhead

30 hang cleans

30 pull ups

Thursday
Bench Press 3×5 @ 70%
Deadlift 3×8 @ 65%

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14 min amrap

5 Devil press

Lunge 25 ft w/ db

10 Push up + row each arm

Lunge 25 ft w/ db

Friday
Front squat 6×3 @ 80%
Between each set do 10 pull aparts

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On the 4:00 x 6 Rounds:

200m Run

10 Toes to Bar

10 thrusters