Time to get crazy and a baboon!! Happy Monday!!!
A. 1 snatch + 2 overhead squats, 5x1, 2:00 rest between sets
+
EMOM for 12:00
Evens- 7 thrusters (65/95)
Odds- 5 CTB pull ups
+
AMRAP in 5:00
12 goblet squats
10 burpees
A. TGU, build to a tough single in 10:00
B1. Pendlay row, 4x5
B2. Farmers walk, 4xdown/back twice
+
AMRAP in 8:00
8 power cleans (65/95)
10 box jumps
200 meter run
A. Squat clean and jerk, 12:00 technique work
B. Segmented snatch grip deadlift (just off ground, below knee, mid thigh), 4x1@1RM and adding, 2:00 rest between sets
+
4 rounds for time:
250 meter row
12 KB swings
10 front rack walking lunges (66/95)
A. Bench press, 3-2-2-1, 2:00 rest between sets
+
EMOM for 15:00
1st min- 3 hang power snatches @65-85/85-105
2nd min- 7 TTB
3rd min- 10 wall ball
+
Not for time:
Accumulate 2:00 hollow hold
A. Overhead squat, 5x3, 2:00 rest between sets
B1. Push Press, 4x3, :30 rest
B2. CTB pull ups, 4x6-8, 2:00 rest
+
AMRAP in 7:00
14 alternating DB snatches
10 burpees
30 double unders
it's Monday! You have new lifters!! Get some!!!!!