Week 13 Plan

Fit Club Run Down 

Monday: 

A: Back Squat 5 Sets of 5 

    Rest 2 Minutes Between Each Set 

B: EMOTM x 8 Minutes 

   3 Pull Ups 

   5 Burpees to 6 inches 

C: 100 Goblet Squats for time (55 / 35) 

Tuesday: 

A: Push Press Clusters 3.3.3 Res 10 Seconds 

    Res 2 Minutes x 3

B: EMOTM x 6 Minutes 

    5 Thrusters @ 115 / 75 (Tape your wrists)
C: 5 Minute AMREP
    10 Wall Balls
    2 Wall Walks 

Thursday: 

A: Every 3 Minutes for 18 Minutes 

    5 Deadlift @ 75% 

    1:00 Plank 

B: 5 Rounds for time: 

   4 Power Clean @ 115 

   8 Box Jumps 

Friday: 

A: Alternating EMOTM x 12 Minutes  

     5 Bench Press @ 75% 

    10 Dips @ body wight 

B: Alternating EMOTM x 12 Minutes 

    5 Strict Pullups 

    10 Incline bicep curls