Thursday 1. Take 15-20 minutes build to 90-95% of your 1RM Back Squat Then EMOM x 6 1 Rep @ 90%
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Wednesday 1. EMOM x 9 1- 10 DB Power Cleans 2-20 straight body ceiling reaches 3- 30 hollow body bounces 2. 10 minutes build to heavy power clean and jerk 3. AMRAP x 10 minutes 10 Clean and Jerks (135/95) 20 chest to bar pull ups
Tuesday 1. Every 3 minutes for 2 Rounds 1- 30/20 cal bike 2- 30 Dumbell Snatch (50/35)+15 v ups 3- 20 Burpee Box jump overs
1. In Partners alternating rounds I go you go 10-8-6-4-2 Front Squats (225/155) 100-80-60-40-20 * rx is Barbell from the floor Partner 1 goes and does 10 Front Squats +100 du then partner 2 goes
Friday 1. Every 90 sec for 9 minutes 2 Behind the neck Push Press + 2 Overhead Squats with a 2 sec pause 2. For Time 21-15-9 Overhead Squat (135/95) Box jump KB swing
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