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.
EMOM for 16 minutes
Min 1: Farmer Carry ~40s 44#'s
Min 2: 18 Ball Slams
Min 3: 40s Wall Sit (add weight if weightless is too easy)
Min 4: Rest
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
5 Deadlifts
21-18-15-12-9
KB Pull Throughs
Back Squats #75
DB Push Press
Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 75%"
2 Rounds
500m Row
40 Double Unders
30 KB Swings 35#
20 Alt DB Snatches 20#
10 Box Jumps 20"
Friday
Partner Workout - Alternate Rounds
30min AMRAP
5 Hang Power Cleans
4 Burpees Over Bar
3 Hang Power Snatches
5 Calories Bike