A. 1 squat snatch + 2 overhead squats, 5x1 @light/moderate loads, 2:00 rest between sets
B1. 1-arm DB row, 3x3-5/arm, :60 rest
B2. Toes to bar, 3x8-10, :60 rest
+
AMRAP in 6:00
30 double unders
10 DB shoulder to overhead
10 burpees
Max out Friday
+
4 rounds for time:
6 front squats (65/95)
8 bar-facing burpees
10 TTB
Clean-grip deadlift, 5x4 touch and go @moderate weight building each set, 2:00 rest
+
EMOM for 12:00
1st min- 3 ground to overhead (75/105)
2nd min- 2-3 wall walks
3rd min- :30 row or airdyne @ 90% effort
+
Not for time:
Accumulate :90 plank/side
A. Back squat, 5-4-3-2 @ 21x1 tempo, 2:00 rest
B1. Push press, 3x4, :30 rest
B2. Ring dips, 3x5-7, 2:00 rest
+
3 rounds for time:
15 wall balls
12 HR push ups
9 KB swings, heavy
A. Power snatch, 5x2 touch and go @moderate weights, 2:00 rest
B1. DB farmers carry, 3x3 down/back twice, :30 rest
B2. Strict pull ups, 3x5-7, 2:00 rest
+
AMRAP in 6:00
8 burpee box jump overs
8 alternating DB snatches
30 double unders