2022-05-09

Monday
7/13 Squat Cycle prep
Work to a heavy single FS
Rest 3 minutes 
7 FS immediately followed by 13 BS at 65% of the FS max. 

10-9-8-7-6-5-4-3-2-1
T2B
Burpees to Target

Tuesday
Power clean & jerks
12 min EMOM
First 4 mins: 4 c&j
Second 4 mins: 3 c&j (add weight)
Last 4 mins: 2 c&j (add weight)

Rest 6 mins 

Power snatch
12 min EMOM, same rep scheme as above. 

5 rds
(Dumbbell  DT)
12 DB Deadlifts
9 DB Hang Cleans
6 DB STOH

Wednesday
DL
Work to a heavy. 
2 x 10 at 55% of heavy 

2x
AMRAP 3
200 m run
Max Pullups
(rest 1:00)
2x
AMRAP 3
200 m run
Max pushups
(rest 1:00)
2x
AMRAP 3
200 m run
Max Air Squats
(rest 1:00)

Thursday
Push press 
4×8, ~60%
Max dead hang in between. 

EMOM 16
Min 1: 5 wall walks
Min 2: 12/10 cals
Min 3: Max Power Snatches
Min 4: Rest

Friday
Work to heavy snatch
Work to heavy Clean & Jerk. 

Partner WOD
“Friday w/ the girls”
(Karen, Annie, and Fran Mashup)
Buy In: 75 Wallballs
100 DU
100 Sit ups
42 Thrusters
42 C2B
80 DU
80 Sit Ups
30 Thrusters
30 C2B
60 DU
60 Sit ups
18 Thrusters
18 C2B
Buy Out: 75 Wallballs