May 23, 2021

Monday

A)
EMOM 8 mins
TTB/ Knee raises

B)
5 min on – 2.30 mins off
10 press ups
10 Deadlift (50/35)
10 Push Press
30 DU
x 3 rounds

Tuesday

A) Build to heavy 8 reps back squat

B)
3 rounds of
50 Air squats
20 DB box step ups
15 Ring Dips / support hold

Wednesday

EMOM for 30mins
1- Sumo DLHP
2- 3-8 Strict pull ups
3- 45 sec Kcals

Thursday

For Time:
40 DB snatch
30 Box Jumps
40 Hang DB Clean + Jerk (split jerk)
30 Box Jumps
40 DB snatch
30 kcals
40 Hang DB Clean + Jerk (split jerk)
30 kcals

Friday

A)

EMOM 6 mins
5 TnG Power Cleans

B) 4min AMRAP
6 Power Cleans
6 bar facing burpees
Rest 2 mins
repeat

Saturday

10 Rounds – 90 sec on/off

15/12 Kcals

Max thrusters remaining time

Sunday

5 rounds for time:

500m
30 Box jump overs
500m

Rest 2 minutes between sets