AM Session
Warm up - crossover symmetry, shoulder rolls, couch stretch, pigeon stretch, then w/lighter dumbbells 2 rounds of: 5 single arm strict press (each) + 5 power clean and jerk + 5 wide stance Double DB Snatches + 10 air squats + 10 cossack squats + 10 push ups
3 Rounds, because I like my hate with a splash of bitterness and resentment…hahahaha
10 Devil Press 50/35#
15 DB Clean and Jerk 50/35#
20 DB Push Press 50/35#
@ 30:00 Start
For time:
100 Toes to Bar
*Every break, complete 10/7 Strict Ring Dips (On the high rings)
@ 50:00 Start
5 Rounds (Every 2:00 start new set)
12 Burpee Box Jump
PM Session
Warm up - crossover symmetry, couch stretch, spiderman stretch, 2 rounds of: 15 shoulder rolls + 10 push ups + 15 air squats + 10 barbell deadlift
EMOM x 10 minutes (Same minute)
3 Bench 70-75%
7 Ring Row (feet Up)
Rest 10 minutes
For time
100 Double Unders
21 Deadlift 225/155
100 Double Unders
15 Deadlift 225/155
100 Double Unders
9 Deadlift 225/155
Rest 10 minutes
21-15-9
Push Jerk 135/95#
Barbell Bent Over Row