Monday
0-12 minutes
50 hang DB Snatch (22.5/15)
50 down ups
50/35 kcals
Cap at 10minutes
Then
3 Rounds for time:
20 hang DB snatch
15 down ups
20/15kcals
12minute time cap
Tuesday
A)
3RM Touch and go Power clean
Heavier than 2 weeks ago
B)
Every 30 seconds x 10 rounds
2-6 TTB or scaled
Rest 2 minutes
Every 30 seconds x 10 rounds
1 power clean + 1 hang power clean @ 80-90%% weight of part A
Wednesday
A)
Back Squat
5-5-5-5
with 2 sec hold in the bottom
B)
20 down to 2
Single DB box step overs
after each set
5 broad jumps + 10 sit ups
Base Conditioning (7pm only)
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
then
On a 20-minute clock, 4 rounds of:
Run for 50 seconds, rest 10 seconds
Run for 40 seconds, rest 20 seconds
Run for 30 seconds, rest 30 seconds
Run for 20 seconds, rest 40 seconds
Run for 10 seconds, rest 50 seconds
Thursday
A)
Every 2 minutes x 6
8 push press/ push jerk
start at 50%, start push jerking when getting too heavy
B)
12 min AMRAP
10 hand release press ups
20 empty bar strict press
40 Double unders
Friday
50 rounds for time
1 strict pull up (2 jumping pull ups as scale?)
2 deadlifts (100/70)
3 wall balls
about 30 sec
Saturday
In Pairs
100/75 kcals
100 Clean and Jerk (42.5/30)
100/75 kcals
100 box jumps
100/75 kcals
remaining time max devils press
30min time cap
Sunday
40min EMOM
1- Row
2- Ski
3 – Run/bike
4 – rest
pick a number of kcals and maintain for all 10 rounds