2017-04-29


Published April 29, 2017


Monday
2 power cleans on the 30sec x12 @65% (of Sq clean)
12min 1 rep max sumo deadlift
8min amrap @53/35
a.swings
goblet squat
sumo deadlift high pull

Tuesday
6 rounds
10 shoulder to overhead @95/65
10 kipping pullups
400m recovery run
(core work with remaining time)

Wednesday
20min emom
3 burpees
then single unders with remaining portion of min

Thursday
2power snatch on the 30sec x12 @65%(of sq snatch)
4x25 deadlift from deficit(45-plate)@95/65
10min amrap partner up
12/10 cal assault bike(partner 1)
double rack hold(partner 2)
partner 1 completes calories then switch


Friday
12 min 1rm strict press
12min emom
even 6 strictpress @50% of max strict press
odd 3-5 chest to bar
then
50 toes to bar for time

Saturday - emom
12min handstand deficit practice
12min muscle up practice
12 min burpee pullup



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