022822-030422
Monday
Back Squat
1 Rep @90% of 1RM
2x5 Reps @75%
Compete
3 Rounds For Time:
10 Deadlifts (225/155)
20 Chest to Bar Pull-ups
50 Double Unders
Train
3 Rounds For Time:
10 Deadlifts (155/105)
20 Pull-ups/Ring Rows
75 Single Unders
Tuesday
Strict Press:
8-6-4-2 Reps
Compete
Partner Workout
60 Shoulder to Overhead (155/105)
3,000 Meter Row
100 Burpee Box Jumps (24"/20")
*Partition However You'd Like
Train
Partner Workout
60 Shoulder to Overhead (115/75)
2,400 Meter Row
80 Burpee Box Jumps (24"/20")
*Partition However You'd Like
Wednesday
5 Sets:
1 Hang Power Clean
1 Squat Clean
@75% of 1RM
Compete
13 Minute AMRAP
3 Hang Squat Cleans (155/105)
9 Toes to Bar
200m Run
Train
13 Minute AMRAP
3 Hang Squat Cleans (115/75)
9 Toes to Bar
200m Run
Thursday
Compete and Train
20 Min AMRAP
Min-1 15/12 cal Bike
Min-2 8-10 Single DB Devil Press
Min-3 20-15 reps of a BW movement
Min-4 rest
R1= Air squats
R2= Push Ups
R3= Lunges
R4= Pull Ups
R5= sit-ups
Friday
Open Workout 22.2!
