Monday
Warm Up- trainers choice- work the core, open hips, get the shoulders hot
12-14 min - this would be 2+ min between sets, keep them moving
Snatch- 1x3 @ 60% 1x3 @ 70% 2x2 @ 75% 2x2 @ 80%
8 min
Snatch Grip RDL Deadlift w/ 3 sec pause at knee - then finish the lift 3x4 (100% of snatch max or more)
15 Min AMRAP
300m Run
10 OHS 95/65 RX
Tuesday
Front Squat- 1x6 @ 55% 1x6 @ 65% 4x6 @ 75%
21-15-9
Power Clean 95/65 RX 165/115 RX+
Burpee Box Jumps
Wednesday
Strict Press- 1x3 @ 84%, 2x2 @ 87%, 1x1 @ 91%, 2x6 @ 76%, then 1xMax Reps @ 76%
Then
1 set of Max rep HSPU or scale to push ups
Then
1 set max rep green band tricep push downs
For time:50 Double-Unders12 C2B Pull Ups Rx MU RX+12 Push Press 95/65 RX 135/105 RX+50 Double-Unders9 C2B/MU9 Push Press50 Double-Unders7 C2B/MU7 Push Press
Thursday
Alternating EMOM x 10 min
1st - 6 Strict T2B / hanging LSit for 20 sec - min1
2nd - 30 unbroken DU or DU practice - min 2
Hang Clean- above the knee, 15 min to a heavy single
Alternate with
Bent over Rows (use bar from cleans, bodybuilding style, not pendlay) 3x10 heavy as possible
1 mile Run for Time
Friday
Reverse Lunges- 3x5 heavier than 2 Friday's ago
1x20 Back Squat 5-10lbs heavier than last Friday
"Kalsu"
100 Thrusters 95/65
* 5 burpees EMOM starting at 1:00