2017-08-19


Published August 21, 2017


Monday
1 clean and 1 front squat @70% on the min for 15min
12min amrap
12 Thrusters @95/65
24 deadlifts

Tuesday
5 rounds of
3 jerks @70%
2min recover row
15 min amrap
15 pullups
15 pushups
200m run

Wednesday
42min amrap
1min plank
1min double under work
1min situps
1min hs hold
1min side bends
1min pushups

Thursday
1 high hang+low hang+floor snatch @70% on min for 15min
for time @ 50% BW
50 backsquat from floor
50 sumo deadlifts
100 lunges

Friday
5x5 push press @70% 1min rest between sets
20min emom
even 6 chest to bar
odd 6 toes to bar

Saturday
5 rounds
25 ft hs walk or shoulder taps
25 pull ups kipping
50cal row
5min rest




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