2022-09-19

Monday

Power Snatch
4 @ 60%
3 @ 70%
2 @ 80%
2@85%
1@90%

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Every 3 min X 4 rounds:
50 DU
10 BFB
+
Rounds 1/3 – 5 Clusters
Rounds 2/4 – 5 Snatches

Tuesday

Back Squat
4,3,2,2,1 *Increase weight each set
*In between sets 5-8 Strict Pull ups/Use band if needed

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For Time:
20 T2B
20 Cals
24 T2B
24 Cals
28 T2B
28 Cals

Wednesday

*Circuit
15-12-9-12-15 *Adding Weight Each round/Last set of 15 back off to starting weight
Sumo DB DL (1 DB – heavier than other movements)
DB Front Raise
DB Lateral Raise

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Grace +:
30 C&J’s for time
*run 200 m every time you drop the bar

Thursday

Hang Power Clean & Jerk
4 @ 60%
3 @ 70 %
2 @ 80%
2 @ 85%
1@90%

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For Time:
30 DB Snatches
400 m run
30 DB C&J’s
400 m run
30 DB Thrusters
*single DB throughout

Friday

Deadlift *Increase weight each set
4, 3, 2, 2, 1
In between Sets 2-3 wall walks OR Negative HSPU

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Ten 1 minute rounds:
Sprint 100 m
ME Bike Cals in remaining time
*rest 1 min between rounds