4/4 - 4/10
Monday
Strength
Snatch Wave Complex
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 60%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 80%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 85%
WOD:
For Time:
15-12-9
Overhead Squats (115/75)
30-20-10
Chest To Bar Pull-ups
Tuesday
10 Rounds For Time
8 Dumbbell Thrusters Rx(50/35) Scaled (35/25)
8 Toes To Bar
Wednesday
Strength:
Clean & Jerk Wave Complex
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 60%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 70%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 80%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 85%
Rest 1 minute
WOD:
For Time:
50 Clean & Jerks @ 60%
At the start of the WOD and at the top of each minute perform 5 Wall Balls (20/14)
Thursday
20 minute AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Run 200 Meters
Friday
For Time:
Row, 40/32 Calories
30 DB Box Step Overs (24"/20") Rx(50/35) Scaled(35/25)
Row, 30/24 Calories
20 DB Box Step Overs
Row, 20/16 Calories
10 DB Box Step Overs
Row 10/8 Calories
5 DB Box Step Overs
Saturday:
For Time:
35-30-25-20-15-10
Dead-lifts R1:135/95, R2:155/105, R3:185/135, R4:205/145, R5:225/155, R6:245/165
10-10-10-10-10-10
Burpee Box Jump Over (24/20)
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