2022-04-11

April 11, 2022 admin

Monday
Snatch pull + hang snatch(knee)
3+2/60%, 3+2/65, 2+2/70, 2+2/75, 2+1/80, 1+1/85-90
Front squat- every 2 min
10/50, 8/60, 6/70, 8/60, 10/50

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3 rounds
Run 400m
15 Lateral burpees
9 Push Press

Tuesday
Tall clean 3x4sets @ 40-50%
Clean pull w/ pause at knee + clean + jerk
3+3+1/60, 3+3+1/70, 3+2+1/75, 2+2+1/80 x 3 sets

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8 min EMOM (alt)
4 ring mu or 6strict pullups/6 dips
8 shspu or 12 kipping

12 min AMRAP
20 wall balls
20 situps
200′ shuttle run

Wednesday
Strict press to max
Then 3×3 @ 75% of max
Back squat – every 2 min
10/60×2 sets, 10/70 x2sets, 75/6, 80/4

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Every 2:00 for 20:00
10 t2b 10 pistols
10 db hang c&j

Thursday
Emom x 6 rds
6 bench
Farmers carry AHAP
8 ring dips

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21-18-15-12-9-6-3
Hang Snatch
Bar facing burpee

Friday
Snatch + hang snatch + OHS to max for the complex

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Partner workout (split however)
76 calories
76 OHS
76 pullups
50 calories
50 OHS
50 pullups
26 calories
26 OHS
26 pullups