Snatch
1x3/60,70,75,85% Training max
Emom 10
3 Snatch @60%
Strict Dips
2x8
High Pully Lat Pull
2x8
Two Point Low Row
2x10
Partner 1 works on:
280 Calories Echo Bike (Alternate 20 calories at a time until you reach 280)
Partner 2 works on:
10 Rounds (Each partner must complete 10 rounds total)
10 Shoulder to Overhead 135/95#
5 Bar Muscle Ups
Rest
Squat
1x3/60,70,75,85% Training max
Emom 10
3 Squat @60%
RDL
2x8
Split Leg Squat
2x10
Alternating Minutes x 20 minutes
15/12 Calorie Ski Erg
7 Deadlifts 275/185#
15/12 Calorie Ski Erg
50’ Handstand Walk
Jerk
1x3/60,70,75,85% Training max
Emom 10
3 Jerks @60%
Dumbbell Bench Press 15 degree incline
2x8 at failure
Chest Supported Lateral Raise
2x10 at failure
Cable Crossover Tricep Extension
4x15
5 Rounds (1:2 Work:Rest Each round)
20yd Yoke Carry 410/310#
20yd Sled Push
For Time
100 Thrusters #45
R&R
Sauna, Mobility, Compression, Massage, zone 2 cardio
Clean
1x3/60,70,75,85% Training max
Emom 10
3 cleans @60%
Nordic Curl
Work up to failure 2x8
Round Back GHD Extensions
Work up to failure 2x15
5 Rounds
10 Strict HSPU
20 GHD SU
6 Rounds
21 Cal Row
15 KBS #70
9 Bench Press DB #105
2 Clean and Jerk EMOM x 12 @ 70%
EMOM for 12 min
20 Wall Balls #20#14
5 Bench Press #225 or 75%
3 Rounds (New round every 9:00)
.75 Mile Bike Erg
10 Ring Muscle Up
30/24 Calorie Ski Erg
Running
20 Minutes Easy Pace
