2022-04-25

FYI – Sophia will begin coaching classes from time to time. In fact, tonight she will be coaching the 530/630 classes. I’m excited to have her join the rest of the staff as I think she brings a unique perspective that can help all of us improve. Welcome Sophia and good luck! 🙂

Monday
Snatch pull + power snatch 50/3+3, 55/3+3, 60/3+3, 65/2+2, 70/2+2, 75/1+1, 1 ME set UB reps @60%
FS- 6 sets x 3 @ 70% every 90 sec

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3 rounds x 2min AMRAP
5 cal bike
5 bbjo
Rest 2:00 between rounds

3 rounds x 2min AMRAP
5 cal row
5 lateral burpee over rower

Rest 2min between rounds
Start each AMRAP over – score is total reps

Tuesday
Clean from hip 4sets @ 40-50%
Hang clean+ fs + jerk
60/3+1+1, 70/3+1+1, 75/2+1+1, 80-85/1+1+1 x 4 sets

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

4 rounds
30 KB Deadlift
20 DB snatches
10 DB OH lunge

Wednesday
Strict press 6 sets x 2 @ 85%
ME overhead hold on last set

BS- every 2 min 75% 3 x 8 sets

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10 rounds
7 t2b
7 push press

Thursday
Emom x 6 rds
Bench press increasing to 3 RM
6-10 ring push up
10 bent over row

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Sumo Deadlift High pull
Box step overs
Wall balls
Situps

Friday
10 min to Snatch to max
10 min to Clean & jerk to max

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Partner. One works/one bikes
12 rounds (total)
10 pistols
10 c2b
100′ shuttle run

**Two scores – time to complete and total cals