Thursday
Strength
Power snatch 5×3
bench press 3×10
Metcon
10min amrap
35 double unders
15 overhead squat 40kg
5 handstand pushups
Metcon
10min assault bike (moderate pace, focus on nasal breathing)
Power snatch 5×3
bench press 3×10
10min amrap
35 double unders
15 overhead squat 40kg
5 handstand pushups
10min assault bike (moderate pace, focus on nasal breathing)
5 rounds for time
800m run
30 kettlebell swings 32/24kg
30 pull-ups
Box squat 10 x 2 (heavy)
Bench press 4 x 6
12min amrap
21 cal assault bike
15m handstand walk
9 pull-ups (strict)
20min emom (for total calories)
odd min: 15sec sprint assault bike
Even min: 30sec sprint row
20rm Deadlift
accumulate 2min l-sit hold
a) squat clean. Build to a heavy single
B) push press. Build to a heavy single
3 rounds for time
500m row
40 wall balls
30 chest to bar pull-ups
10 x 300m row Rest 90sec between sets.
for time
15-12-9-12-15 reps
dumbell snatch
burpee box jump overs
Front squat 5-5-5-5-5
strict press 5-5-5-5-5
Emom 14 minutes
10 cal assault
20m sled push
20min amrap
5 power cleans
10 toes to bar
15 pushups
Hang squat clean 5×3
push press 5×3
front squat 5×3
7 min amrap
legless rope climbs
7x 20cal efforts on assault bike (2min between sets)
20rm deadlift
