1/2-1/8
Monday
9 Rounds For Time:
12 DB Power Snatch (50/35)
8 DB lunges (50/35)
4 Bar Muscle-ups (6 Chest To Bar Pull-ups)
Tuesday
Partner DT
5 Rounds For Time
P1: 12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
P2: Row for Max Calories
Each person does 5 Rounds
Men 155lbs/Women 105lbs
Wednesday
5 Rounds For Time
15 Kettlebell Swings (55/35)
15 Burpees
30 Double-unders
Thursday:
7 minute AMRAP/Rep
3-6-9-12-15-18-21….
Hang Squat Clean (95/65)
Toes To Bar
Rest 7 minutes
7 minute AMRAP/Rep
3-6-9-12-15-18-21…
Hang Squat Snatch
Pull-ups
Friday
2 rounds for time of:
30 Row Calories
30 Burpees
Saturday
3 Rounds For Time:
8 Sumo Deadlift High-pulls (95/65)
10 Front Rack Lunges (95/65)
12 Back Squats (95/65)
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