2022-08-29

Mon

3 Progressive Sets + 1 Final Heavy Set
3 Power Cleans+
3 Hang Squat Clean+
3 Front Squat +
3 Front Rack Lunges (Per Leg)

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12 Min AMRAP Partner YOU GO I GO
*Switch after every completed Round
6/4 Cal Bike
5 Box Jump
3 Right/3 Left arm DB HCJ

Tues

For Time/ Faster or Heavier than Last Week
8-7-6-5-4-3-2-1
DB Press/Bentover BB Rows

EMOM 12 (Alternating)
*Max Reps in 20 Seconds
Min 1 Dips
Min 2 Ring Rows/C2B/Muscle Up

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12-1 WB
1-12 TTB

Wed

Snatch Balance
5×3 Progressively building to a tough set

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5 Rounds
200 Meter Run
10 Burpee Pull Up

Thur

Superset x 4 Sets
*Go until 1 rep from failure
Bench Press/Pull Ups
Rest 2-3 minutes between sets

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Row 1K
10 Man Makers
20 DB Step Overs
30 DU
20 DB Step Overs
10 Man Makers
Bike 40/30 Cals

Fri

Back Squat 3 Building sets of 6-9 Reps
1 Tough set x 6 (Could do 9 but it is challenging)
REST
Superset 3 sets
3 Back Squats (With the weight from your tough set)
6 High Box Jumps

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Partner Workout
6 Rounds
*Split Reps how you would like
20 Pistols
7 Muscle Ups or 14 Ring Row +14 Dips
10 Power Snatch