Thursday 3-10-22
Muscle snatches
1-1-1-1-1
power snatches
1-1-1-1-1
squat snatches
1-1-1-1-1
Wednesday 3-9-22
4 rounds
500/400m row
15 push presses 135/95
Tuesday 3-8-22
8 rounds
400m run
rest 1:30
Monday 3-7-22
clean and jerks
1-1-1-1-1-1-1
Saturday 3-4-22
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlifts 225/155
bar facing burpees
10 min time cap
Friday 3-4-22
4 rounds
15 box jumps 30/24
400m run
Thursday 3-3-22
overhead squats
3-3-3-3-3
Wednesday 3-2-22
10 min AMRAP
10/7 cal bike
10 strict hspu
Tuesday 3-1-22
filthy fifty
50 reps of:
-box jumps 24/20
-jumping pullups
-kb swings 35/25
-walking lunges
-knees to elbows
-push presses 45/35
-ghd back extensions
-wall ball shots 20/14
-burpees
-double unders
Monday 2-28-22
5 strict muscle ups
50 double-unders
4 strict muscle ups
40 double unders
3 strict muscle ups
30 double unders
2 strict muscle ups
20 double unders
1 strict muscle up
10 double unders