Monday
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
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.
3 Rounds - aim for about 40s of work and to stick with the same number of reps each round
Minute 1: Box Jumps
Minute 2: Thrusters #65
Minute 3: Pullups
Minute 4: Double Unders
Minute 5: Rest
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
4 Deadlifts
Every 5 minutes for 4 sets
Complete the following in 4 minutes, rest the additional minute
Gate and back KB Farmer Carry
Gate and back KB OH Carry (double)
10 Pushups
12 Walking Lunge with OH Plate 25#
in remaining time, max calories biked
Thursday
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats
4 rounds for time of:
Row, 250 m
15 Medicine Ball Cleans 20/14
25 Sit-ups
Friday
Choose your own adventure
~26 Minutes Total
Cash In: 750m Row
then
At 4 minutes, 18 min EMOM begins
Pick 1 from:
Back Squats
Russian Step Ups
Weighted Lunges
Pick 1 from
Situps
Heels to Heaven
TTB/HKR
Pick 1 from
Double Unders
Box Jumps
Burpees
at 22minutes
Cash Out: 750m Row