Monday:
Back squat:
12 reps
9 reps
6 reps
3 Rounds for time:
500/400m row
20 Pull ups
20 Push ups
TUESDAY:
A)
3 Rounds:
10 DB Up right rows (heavy)
10 DB Up right rows (lighter)
10 DB Up right rows (lightest)
B)
1-2-3-4-5-6-7-8-9-10 of:
Clean and jerks (75/55)
Burpees over bar
*20 Double unders after each set
WEDNESDAY:
A)
Dead lift: heavier than last week
2x4
3x2
B)
For time:
2 S2OH (115/75)
2 In place forward lunge (115/75)
4 S2OH
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine
THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups
B)
20 Minute AMRAP:
5 Burpees
10 Air squats
15 Sit ups
FRIDAY:
A)
4 Sets:
Squat snatch 1.1.1
B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups
*Faster than last week!