Monday
EMOM x 5
1 High Hang Snatch @ 70%
EMOM x 5
1 Hang Snatch below the knee @ 75%
EMOM x 5
1 Full Snatch @ 80% +
10 Min AMRAP
10 HSPU
45 DU
Tuesday
Front Squat
Every 2 Min
2x 60%
2x 70%
1x 75%
1x 80%
1x 85%
3 min Rest
Then 1 @ 90+%
Split Jerk
Every 2 min for 10 min
1x 85% of strict press max
EMOM x 10
Hill Sprints by CFL parking lot - make distance doable for the EMOM and encourage them to start @ 70% on the hills, keep hammys safe
Wednesday
Three sets, not for time - 10 min capStrict Handstand Push Ups x 8-10 reps- Scale Wall Walks x 5Strict Underhand Pull-ups x 5L-Sit Hang x 30 seconds - scale knee up holdsEMOM x 30 minutes:Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-upsMinute 2 – 8 Push Press 115/65Minute 3 – 12 Jumping Split Squats (6 per leg)Thursday15 min to Max -Clean + Front Squat + Split Jerk3 Rounds 300m Farmer Carry, 40 KB Swings, 20 Goblet Squats**20 burpees every time KB is set down**Friday Back Squat*Set 1 – 5 reps @ 60% of 3-RM*Set 2 – 3 reps @ 75%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 2 reps @ 90%*Set 7 – 5 reps @ 80%Rest exactly 2 minutes between sets.For time21-15-9Deadlifts 225/1359-15-21Bar Over Hand Release Burpees