Semester I Training (Week 13)

Monday:

Close Grip Bench Press 10 - 10 - 10 (Rest 2 Minutes Between Sets)

Metcon (5  Rounds for time)
10 Dumbbell Snatch (75 / 45)
10 Box Jumps (30" / 24")


Tuesday:

Every 3 Minutes perform
   5 Dead Lifts
   5 Strict Pullups (Weighted if needed) / Muscle Ups

x 10 Sets 


Thursday: 

3 Strict Press - 3 Push Press  - 3 Push Jerk - 1 Split Jerk (4 Sets rest 3 Minutes)

7 Rounds for time

7 Overhead Squats
7 Toes-to-bar


Friday: 

10 Minute AMREP

5 1 Arm Thruster Right
5 1 Arm Thruster Left
20 Lunges

Rest 5 Minutes

10 Minute AMREP

4 Handstand Pushups
12 KB Swings
16 Wall Balls



or

A: 12 Minutes Build to max snatch

B: 2 EMOTM @ 70% of A

C: 7 Rounds for time

7 Overhead Squats @145
7 Toes to Bar