2023-06-12
Monday
Squat Snatch – 10×2 @ 60%
Between each set do 5 ring rows
—
3 rds
15 cals
15 Box Jump/Step Overs
15 T2B
Tuesday
Back squat
8@ 60%, 6@65%, 4@70%, 2@75%
Between each set do 5 dips
—
21-15-9
Hang Power Cleans
Wallball
Wednesday
Power clean – 10×2@70% (EMOM)
Front squat
5@60-%, 5@70%, 3@75%, 3@80-%
—
AMRAP 15
3 Wall Walks
10 Pullups
10 Goblet Squats
Thursday
Push jerk+push press
8×2 @65%
—
EMOM 20
100m run
50’ DB Front Rack Walking Lunge
:30 Plank
8 Bench Press
Friday
Deadlift
10×2@60%
Between each set alternate
10 db flies, 10db raises
—
Partner WOD (You Go I Go)
20 rds
5 Dbl DB Deadlifts
5 DB Thrusters
5 Lateral Burpees over DBs