11.07.16

Monday

recovery day from comp

Warmup with "Limber"

2-3 rounds

400 m walk or run

2 min airdyne

2 min row

30 sec plank

50 meter waiters carry

or

 Glenn

30 Clean and Jerks

1 mile run

10 rope climbs

1 mile run

100 burpees

*there will be a modified version also*

Tuesday

Squat 10-10-10-10

same as last tuesday except you will add 5-10 pounds

EMOM x 18

Min 1: 10 stiff leg deadlifts at 40% of best dead

Min 2: 6-10 kipping HSPU

Min 3: 30-50 DUs

Wednesday

Spend 10-15 minutes working on hang squat cleans

For Time

21-15-9

Cal Row

Thrusters 95/65

15-12-9

Cal Row

Hang Squat Cleans

12-9-6

Over the bar burpees

Overhead Squats

Thursday

Recovery and Mobility

3x3 Snatch Balance (LIGHT)

3x3 Snatch from the hip (LIGHT)

3x3 Clean from the hip (LIGHT)

Friday

Amrap x 18

7 Bar MU's

7 Power Snatches

7 Box Jumps


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