Regular schedule today.
Monday:
A.
For time: beat last weeks time!
21-15-9
Burpee
KB swing
B.
Back squats:
5x4 @ 75% of 1RM
TUESDAY:
A.
21-15-9
Pull up
Clean and jerk (95/65)
Rest 5 minutes
3 Rounds for time:
10 Thrusters (95/65)
30 Sit ups
WEDNESDAY:
A.
20 Minute AMRAP:
20 Push ups
20 Box jumps
20 Weighted walking lunges
THURSDAY:
A.
15 Rounds for time:
2 Hang power snatches (heavy)
4 HSPU
6 TTB
FRIDAY:
A.
5 Rounds:
20 seconds max cal bike sprint
2:40 rest
B.
Establish a 3RM bench press