2024-06-10

Mon

Back Squat 4×3 heavy
Front Squat 4×1 heavy
*cycle/alt sets – increase each set

Chin Ups 3×6 (slow negative)

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Every 2:00 for 5 Rounds
10 Hang Power Cleans
15/12 Cals Row

Tues

Snatch work to heavy then 4×2 @ 10% less

Acc 2 min L Hang

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30 T2B
25 Push Press @95/65
5 rope Climbs
25 Push Press
30 T2B

Wed

Bench 3×3 heavy
Push Up 3×12
*cycle

Tricep Pushdowns 4×10

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16 Min EMOM
50 DU
5 BMU
50 Ft Walking Lunge
5 HSPU

Thurs

Clean and Jerk work to heavy then 4×2 @ 10% less

Lateral and front raise 3×10

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75 Power Snatch
Run 400M every Break

Fri

Deadlift 3×3 heavy

3x 100’ Farmers Carry
3 x 50’ DB lunge

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12 Min AMRAP
250M Row
10 Burpee Over Rower