2024-08-12

Mon

2 Sets (lightweight) – 5 Snatch Pulls + 5 Tall Snatches + 5 Snatch Balance (inc second set)

8min EMOM – 1 squat (if able) snatch: Start at 70% and increase each minute

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3 RFT
15/10 Bike Cals
12 CTB Pullups
9 Clean and Jerk

Tues

Bench Press + Strict Pullup – 4+12 80%, 3+9 85%, 2+6 90%, 1+3 95%

Back Squat – 1×4 80%, 1×3 85%, 1×2 90%, 1×1 95%

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6-9-12-9-6
Front Squat 135/95
Bar Facing Burpees
HSPU

Wed

2 sets (lightweight) 5 Clean Pull + 5 Tall Clean + 5 Jerk Balance (increase second set)

10min EMOM
1 Clean and Jerk – Start at 70% and increase every minutes

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20 min EMOM
50 ft Walking Lunge
3 Turkish Getups
50 DU
5 OHS 115/75

Thurs

Front Squat (work your way up to the starting point before you dive into 80%)

1×4 80%, 1×3 85%, 1×2, 90%, 1×1 95%

10 DB Row Each arm after each set of front squat

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18 min AMRAP
12/9 Bike Cals
10 Thrusters 45/35
8 T2B
1 Rope Climb

Fri

Clean
Build to Heavy 5 (touch and go)
70-80%
REST 3 MINUTES
Build to Heavy 3 (touch and go)
80-90%
REST 3 MINUTES
Build to Heavy 1
REST 3 MINUTES
ME Heavy Thruster with your 70%

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Christine
3 Rounds
500 M Row
12 Deadlift (Bodyweight – be ready for the scale!)
9 Box Jumps