2023-02-27

Monday:

12min EMOM (alternate)

50′ KB OH Walking Lunge (switch arms after 25′)

1 Power Snatch >85% (inc)

—

3 Sets

Strict HSPU

Strict Chin-up

30sec Double Unders (or 1min DU practice)

—

40 cals

30 box jump overs

20 wallballs

10 devil’s press

Tuesday:

12min EMOM (alternate)

50′ kb front rack walking lunge (use 2kb)

1 Power Clean & Jerk >85% (inc)

—

3 Sets

10 Bench Press

20 sec L-Hang

10 KB Snatch

—

5x

5 heavy clean and jerks

10 c2b

Wednesday:

12min EMOM (alternate)

40sec of KB Box Step Up (use 1kB and 24/20″ box)

1 Front Squat >85% (inc)

—

3 Sets

20 Pushups

15 Goblet Squats

10 1-arm DB Row

—

15-12-9

Deadlifts

HSPU

(Rest 2:00)

15-12-9

Heavier Deadlifts

50’ HSW/Bear Crawl

Thursday:

10min EMOM (alternate)

100′ Walking Lunge (bodyweight)

2 Push Jerk + 1 Split Jerk (inc)

—

3 Sets

4 Turkish Getup (2 each arm)

8 DB curls (L+R=1)

12 V-Ups

—

20min EMOM

1. 5 Shuttle Runs
2. 12 burpees
3. :30 plank
4. 40 DU
5. Rest (or 2 Wall Walk)

Friday:

Open 23.3