Day 1
6 sets of 8 reps
Back Squats (increase from last week)
Bent Over DB Rows
For time:
30 Box Jumps, 24/20 in
-- then --
4 rounds of:
3 Wall Walks
20 Dumbbell Snatches, 35/20 lbs
-- then --
30 Box Jumps, 24/20 in
Day 2
Snatch Complex
2 Hang Power Snatches
2 Overhead Squats
As many reps as possible in 12 mins of:
2 Front Squats, 135/95 lbs
2 Toes-to-bars
4 Front Squats, 135/95 lbs
4 Toes-to-bars
6 Front Squats, 135/95 lbs
6 Toes-to-bars ...
Continue adding 2 reps each round to each movement until time expires.
Day 3
Skill Work
Double Unders
Kipping
Chipper
For Time:
100m Farmer Carry 35/53
20 Shoulder Press 55/85
30 Back Squats 55/85
400m Run
50 Ball Slams
400m Run
30 Back Squats 55/85
20 Shoulder Press 55/85
100m Farmer Carry 35/53