2023-12-11
Mon
2 Power Clean + 1 Jerk – 70%, 75%, 75%, 80%, 80%
Front Squat 4×5 – 65%, 70%, 75%, 80%
—
3min AMRAP
3 Pistols (L+R = 1) + 6 Hand-Release Pushup + 9 V-Ups
3min AMRAP
8 Hang Power Clean + 8 Front Squat
3min AMRAP
10 Cals Row + 10 KBS
*Rest 1min between AMRAPS
Tues
Muscle Snatch – 3×3 (inc)
Hang Power Snatch – 5×2 (start at a weight slightly more than your final set of muscle snatch)
—
3 Rounds
27 Goblet Squat
21 Plyometric Lateral Step Overs
15 Barbell Push Press (75/55)
9 Shuttle Run
Wed
Bench 4×5 – 65%, 70%, 75%, 80%
Deadlift 15-12-9 (inc)
—
6min AMRAP
2 Thruster
2 T2B
*Add two reps every round
Rest 3min
6min AMRAP
1 Devil Press
1x 25′ Walking Lunge (Odd rounds walk halfway, turn around, walk back to your dumbbells)
*Add one rep every round
Thur
20min EMOM
Tire Strikes – 20s each side
HSPU
Sled Push – 40s
Muscle Up
** Try and do slightly more than you did last week. Pick numbers you can do unbroken but will be challenging to maintain for all 5 rounds. Scale muscle up to pull-ups + dips
—
EMOM (alt) until you reach 75 Burpees
Even – 50 Double Unders
Odd – ME Burpees
**After 10min, feel free to switch to 15 sit-ups as a sub for the double unders
Fri
Back Squat – 4×5 – 65%, 70%, 75%, 80%
3×10 Landmine Rotations (L+R=1)
—
30-20-10
Bike Cals
Pull-ups
Wall Ball