2024-07-29

Mon

Snatch + Hang Snatch

Every 1:00 for 8 min

75-85% 1+1

Back Squat

65% 1×5, 75% 1×3, 85% 1×1, 70% 1×5, 80% 1×3, 90% 1×1

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3 Rounds for Time
21 Wall Balls
14 HPSU
7 Deadlifts

Tues

Bench Press + Strict Pull up

60% 6+8

70% 4+6

80% 2+4

65% 6+8

75% 4+6

85% 2+4

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20 Min EMOM
2 Rope Climbs
50 DU
5 Wall Walks
50 ‘ Walking Lunge
3 Turkish Getups

Wed

4 x 3 Empty Bar Split Jerk  Tape Drill for foot position  

Find proper position of jerk position and mark with tape.  Drill this position and try to land with feet on tape marking.  Get your platform solid to receive the weight. 

EMOM x 14 Minutes
Front Squat x 2 + Spit Jerk x 1

Add weight every 2 minutes.  Your limiting factor should be the Split Jerk and don’t finish any heavier than 85% of your max Jerk.

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Row 500M then
4 Rounds for Time
8 Power cleans 135/95
6 Front Squats
4 Shoulder to Overhead
Cashout row 500M

Thur

Dumbell Shoulder Press + Bicep Curl

1×8 (light weight)+ 1×8

1×8 (medium weight) + 1×8

1×8 (heavy)+ 1×8

Rest 1-2 minutes between, but no more than 2 minutes. 

Front Squat – 1×10 50%, 1×8 60%, 1×6 65%, 1×4 70%, 1×2 80%, 1×2 85%

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3 Rounds for Time
5 BMU
10 Power Snatch 95/65
15 Burpee Box Jump Over

Fri

16min EMOM

0-3: 4 Clean

4-7: 3 Clean

8:11: 2 Clean

12:15 1 Clean

* Last clean is a squat clean

** Add weight every 4mins

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15 Min AMRAP
15 Cal Row
10 T2B
10 Thrusters 75/45
15 Pullups