2022-09-26

Monday

Power Snatch
3, 3, 2, 2, 1
Increase Weight Each Set

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For Time:
100 Hang Power Cleans
*10 Wall Balls every time you drop the bar

Tuesday

Back Squat
3,3,2,2,1
Increase Weight each set
In between sets 5-8 Strict Pull Ups

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For Time:
Run 800 m
21 T2B
21 S2OH
Run 400 m
15 T2B
15 S2OH
Run 200 m
9 T2B
9 S2OH

Wednesday

Hang Power Clean & Jerk
6×5 @70 to 75% of Max

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Death By Pullup/Pushup(AKA The Ryan Special):
Min 1: 1 pullup + 1 pushup
Min 2: 2 pullups + 2 pushups
*Keep adding one pullup and one pushup til you can’t complete them in a minute

Thursday

15-12-9-15
*Circuit add weight each round/Last set of 15 back to starting weight
Front Squat
Shoulder Press (DB)
Ski Cals

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20 min AMRAP:
400 m run
50 sit-ups

Friday

Deadlift
3,3,2,2,1
Increase Weight each set
*In between sets pick a skill HSPU/TTB/MU/Pull Up and spend 60-90 seconds working

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Five 2 min AMRAPs:
10 Squat Cleans
ME BFB in remaining time
*rest 90 seconds between AMRAPs