Weekly Programming
Squat clean clusters, 4x1.1, :10 rest between singles, 2:00 rest between sets
B1. Bench press, 3x2, :60 rest
B2. DB 1-arm overhead carry, 3xdown/back (switch arms at halfway point), :60 rest
+
AMRAP in 6:00
35 double unders
12 HR push ups
10 box jumps
A. 1 push press + 1 push jerk + 1 split jerk, 4x1, 2:00 rest
+
EMOM for 8:00
Evens- 8 alternating pistols squats
Odds- 1-3 reps of gymnastics move of choice (muscle up, HSPU, CTB pull up, etc)
+
4:00 rest
+
EMOM for 8:00
Evens- 12 KB swings
Odds- 8 burpees
Max out Friday
+
For time with a partner:
200m run (relay style)
20 squat cleans (65/95)
30 toes to bar
40 HR push ups
200m run (relay)
Back squat, 4-4-3-2 @ 21x1 tempo, 2:00 rest
B1. KB windmills, 3x5/side, :60 rest
B2. Handstand hold, 3x 20 seconds, :60 rest
+
AMRAP in 7:00
5 power snatches (65/95)
8 burpees over the bar
10 deadlifts
25 double unders
