Monday
Strength:
Snatch Balance + OH Squat
1-1-1-1-1
Workout:
AMRAP 3 min
250m Row
15 Lateral Bar Over Burpees
Max OH Squats (75/55)
*Rest 3 min
AMRAP 3 min
250m Row
12 Lateral Bar Over Burpees
Max OH Squats (95/65)
*Rest 3 min
AMRAP 3 min
250m Row
9 Lateral Bar Over Burpees
Max OH Squats (115/83)
*Rest 3 min
AMRAP 3 min
250m Row
6 Lateral Bar Over Burpees
Max OH Squats (135/95)
Tuesday
3 sets
9 DB Bench Press
18 DB Bent Over Rows (9 per side)
36 Banded Pull a parts
—
Workout:
For Time
3000m Bike
1-mile Run
100 Double Unders
50 T2B
Wednesday
GYM
Strength/Workout
6 Sets for Max Load
“Big Clean Complex”
3 Pos. Squat Clean
1 Push Press
3 Pos. Squat Clean
1 Push Jerk
3 Pos. Squat Clean
1 Split Jerk
*3 positions= high hang, hang, floor
Thursday
Strength:
Weighted Pull-ups
Build to 3 Rep Max.
—
Workout:
AMRAP 18min
20 C2B
30 Double Unders
400m Run
50 Reverse Lunges
Friday
Strength:
Tempo Deadlift
4 x 5
*3 seconds on the way down
—
Workout:
For Time
3 Rounds
3 Burpee Box Jump Overs (24/20)
6 Double DB Front Squats (50s/35s)
9 Deadlifts (155/105)
…then
50/35 Cal. Row
…then
3 rounds
3 Burpee Box Jump Overs
6 Double DB Front Squats
9 Deadlifts
…then
50/35 Cal. Row
3 rounds
3 Burpee Box Jump Overs
6 Double DB Front Squats
9 Deadlifts
Saturday
Workout:
3 Rounds For Time
800m Run
30 Single Arm DB Clean and Jerk (50/35)
200m DB Burden Run
30 Push ups
Sunday
Workout:
10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Burpee