Monday
A. Back Squat: 5 sets rest 2 minutes
+
5 rounds for time:
10 Push Jerk 115/75
10 Toes to bar
10 KBS 55/35
Tuesday:
5 sets @ 95-100%:
AMRAP touch and go kB Clean and Press in 30 sec - 55/35#/h
AMRAP Box Jumps - 24/20" in 30 sec
AMRAP Jump squats in 30 sec
AMRAP Burpees in 30 sec
Rest 4 min
Thursday:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; every 90 seconds
B. Clean Pulls - 3 sets x 2 reps: rest 2 min
C. Front Squat @ 90% 5x2 Rest 3 Minutes
Friday:
For reps:
5 Minute AMRAP Back Squat 225/135:
5 Minute AMRAP Pull Ups
5 Minute AMRAP Cleans 155/95
5 Minute AMRAP Double Unders
No comments:
Post a Comment