A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min
B. Power snatch; build to a max (work on technique) for 10 minutes
+
Tough part:
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)
Tuesday
20 min amrap:
2 muscle ups (Burpee Pull Up)
4 Handstand Pushups (Wall Walks)
8 box jumps 24/30 (step down)
Everyone keep track of your own sets. Winner buys lunch...
Wednesday
7 Thrusters (Heavy)
1:00 KB Swings
1:00 Burpee
Clock set on a 3 minute Timer. When one person is going to other person is timing and counting. Then we switch. One of the better workouts we will do. We could probably do this one outside if we wanted to... we just have to get there on time.
1:00 KB Swings
1:00 Burpee
Clock set on a 3 minute Timer. When one person is going to other person is timing and counting. Then we switch. One of the better workouts we will do. We could probably do this one outside if we wanted to... we just have to get there on time.
Friday
A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70% 1rm
+
7 TnG power clean and jerk 135/85
Sprint 100m @100%
rest 3 min
x6
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