Day 1
Snatch Heavy for day
Start @ 60% and increase by 3-5 5% until 3 misses
Clean & Jerk Heavy for day
Start @ 60% and increase by 3-5 5% until 2 misses
For time:
800m Run
then
3RFT
10 Left Arm Dumbbell Push Press 50/35lb
10 Right Arm Dumbbell Push Press 50/35lb
15 Toes-2-Bar
50 Double Unders
then
800m Run
Day 2
Tempo Back Squat 3×3
3/3/x/3
Super set with Broad Jump + Box Jump x3
For time:
Suitcase Lunge 200m
53/35
*100m Each Hand
*Every Break do 4 Burpees at the end of the workout
E2MOM10
15 Cal Bike + 3+ RMU
Day 3
AMRAP5
4 Cal Row
4 Power Clean 205/133
4 Bar Facing Burpees
Rest 2 Minutes
AMRAP5
8 Cal Row
8 Power Clean 185/123b
8 Bar Facing Burpees
Rest 2 Minutes
AMRAP5
12 Cal Row
12 Power Clean 135/93lb
12 Bar Facing Burpees
Rest 2 Minutes
ARMRAP5
16 Cal Row
16 Power Clean 95/63
16 Bar Facing Burpees
Score is total Reps of all four AMRAPS
3 Mile Run
Day 4
10 Minute goat work:
Handstand Walk or Free Standing HSPU
“Angie”
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Core Accessory:
2-3x
10 BB Rollout
10 Birddog *Each
10 Band Push-Away *Each
Day 5
3×10 RDL + L-Seat Max Effort
For Time:
15 Front Squat 155/103lb
400m Sandbag Run 60/40lb
10 Front Squat 155/103lb
400m Sandbag Run 60/40lb
5 Front Squat 155/103lb
400m Sandbag Run 60/40lb
30 second yoke hold @ 100-110% of back squat x 5
30 second rest
Day 6
E2MOM10
Power Snatch + Hang Power Snatch + Overhead Squat
5RFT:
5 Bar Muscle-up
10 Alt DB Hang Power Snatch 70/50lb
20 Toes-2-Bar
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