Monday
20 min Snatch practice
3 position
EMOTM for 25 Min
5 Pull-ups
10 Push-ups
15 Air squats
If you fail to get a round in take a 1 minute break and then start again.
Tuesday
BS/FS/OHS/DL
3 Rounds
10 Deadlift (275/190)
50 Double Unders
Wednesday
Bench press 10-10-8-8-5-5-3-3
or TGUs 3×35, 3 x 53, 3 x70 (3= each side) Adjust weight accordingly.
EMOTM 20 MIN
Even- 5 Front squats ( from the floor) should be heavy
ODD- 5 Box Jumps 30” or higher
Thursday
15 min pick a goat and work on it
U can either Row/Airdyne or Run.
___________
Row/Airdyne Workout
Row or Airdyne: 5min at moderate pace, 1min easy pace, 1min rest, 5min hard pace, 1min easy pace, 1min rest, 5min of 20sec sprint/40sec easy pace.
___________
Track WOD
Run 1mile
Rest 4 min
Run 800 meters
Rest 3 min
Run 400 meters
Rest 2 min
Run 400 meters
Friday
BS/FS/OHS/DL
Or work up to heavy single squat clean
100 Squats
75 Swings (53/35)
50 Push-ups
25 Deadlifts (185/135)
Saturday
AMRAP 20 min
5 Squat Clean (185/125)
10 Toes to Bar
Run 400 meters
