Monday
A. 10 EMOM:
– Hang Power Snatch + Power Snatch (build to heavy)
B. 3 Sets:
– Snatch Grip Push Press + 2 OHS
C. 6 Min AMRAP:
– 7 Thrusters (95/65)
– 24 DUs
Tuesday
A. Complete NFT:
– Bench Press X 6 @ 31X1+AMRAP DB Pushups
– Strict Pullup X 6 + 12-15 Bent Over DB Row
*Add weight If easy
B. For Time: (Re-test 12/19)
– 75 Burpee to 6” Target
*By Method Of:
3 Min AMRAP:
– 25/18 Cal AB
– AMRAP Burpees
Rest 2 mins
**Add 1 calorie each round
Wednesday
A. 3 Sets:
– AMRAP “tough” UB back Squats (185/135) (225/155)
3 Min easy AB Recovery
– AMRAP “tough” UB Deadlifts (225/1355) (+275/185)
3 Min Easy Row Recovery
B. 2-3 Sets (if time/energy)
– BB Back Rack Step down Lunge X 6-8 (each)
*Step off 45# plate
– 1 leg BB RDL X 6-8 @ 30X1 (each)
Thursday
A. “Infernal Cardio-Nastics Test” (re-test 11/21)
Against a running clock:
@ 0:00= 400m Run
@ 3:00= 50 T2B
@ 10:00= 400m Run
@ 13:00= 40 HSPU (+Strict)
@ 20:00= 400m Run
@ 23:00= 30 Bar MU
Friday
A. 4-5 Sets:
– Hang Power Clean + Power Clean Split Jerk
*Complete all at MOD-Heavy load
B. For Time:
– 30 Power Cleans (95/95) (+135/95)
– 20 Front Squat (115/95) (+165/115)
– 10 Squat Cleans (135/95) (+185/135)
*every Drop=10 BBJO (24/20)