Monday
Olympic Lifts
6 Sets - Every 2 Minutes
3 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
6 Deadlifts
"Nancy"
5 Rounds for Time
400m Run
15 OH Squats 65#
Time Cap 20min
Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 73%
"Fran"
21-15-9
Thrusters 65#
Pullups
Friday
20 minutes of stretching to begin class
Partner Workout
Alternating Helen
3 Rounds for Time each, altering rounds with partner
400m
21 KB Swings
12 Pullups