2022-04-18

Monday-
Snatch + OHS
60/3+3, 65/3+3, 70/3+3, 75/3+3, 80/2+2, 85/2+1

Front squat- Emom
6 sets x 2 reps @ 80%

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For time
20 Hang Power Cleans
30 dips
40 v-ups
50 hang kb snatch
60 KB Swings
70 Air squats

Tuesday-

Muscle clean- 40-50% 3×4 sets
Clean + Jerk
60/3+1, 65/3+1, 70/3+1, 75/3+1, 80/3+1 x 4 sets

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10 min EMOM (alt)
3 ring mu or 6strict pullups/6dips
6 shspu or 10 kipping hspu
12 min EMOM
2 Hang Snatch+3 Front squat+4 lateral burpees over the bar

Wednesday-
Strict press @ 50% of last week 1 RM
3 sets max reps until failure
Rest 1 min between sets

BS every 2 min
60/8, 70/6, 75/4 x 2 sets, 80/2 x 2 sets, 85/1 x 2sets

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12,11,10…1
Box Step ups
T2B
Wall balls

Thursday-

Emom x 6 rds
Bench increasing weight x 8 reps
25’ HSW or 3 wall walks
Ring dips x 8 reps

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15 min AMRAP
3 Devils Press
6 DB Thrusters
25′ walking lunge with db’s

Friday-

Clean pull + hang clean + fs + jerk
Work to max for complex

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Partner WOD
One person runs 200m while other does Cindy. The runner picks up where the person left off during Cindy