MONDAY
Strength:
Front Squats
Build to heavy 3
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders
TUESDAY
Heavy Day!
Strict Press 10x1
Midline:
5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows
WEDNESDAY
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Weighted Strict Pull-ups
21-18-15-12-9-6-3 reps for time:
Pull-ups
Hang power cleans (95/65 lb)
THURSDAY
"Jerry"
For Time:
1 Mile Run
2000/1600m Row
1 Mile Run
FRIDAY
Heavy Day!
Snatch - Build to heavy 1-rep
10 Rounds For Time:
1 Power Snatch (185/125 lb)
3 Overhead Squats
SATURDAY
EMOM 10:
:30 Weighted Single-Leg Squats
3 Rounds For Max Reps:
1:00 Weighted Sit-ups/Hanging knee raise
1:00 Walking Lunges
1:00 Bar Muscle-ups
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