2021-12-13

Monday

Front Squat

   5-4-3-2-1 increasing

Strict Press

   5-4-3-2-1 increasing

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20 min AMRAP

  4, 8, 12, 16, etc. pullups

  25’ walking lunge

  4, 8, 12, 16, etc. plate burpees (burpees to a plate NOT holding plate)

  25’ walking lunge

Tuesday

10 min EMOM

  2 Cleans+1 jerk

5 min EMOM

  3 Touch N Go Squat snatch

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4 Rounds:

  5 wall walks

  15 DL (135/95)

  35 DU

Wednesday

Back Squat

  4×8 @ 65 %

     **5 broad jumps in between each round

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Every 5 mins x 4

  200m run

  5 squat clean thrusters

  200m run

Thursday

Bench Press

  5×5 @ 75 %

    **10 dips between each round

—

15-12-9-6-3

  OHS

  T2B

Friday

12 min EMOM

  5 Touch N Go Deadlift

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5 min AMRAP

  8 bar facing burpees

  3 power snatch (go heavy enough you can’t TNG)

Rest 5 mins

Repeat 5 min AMRAP