051721-052121
Monday 051721
STRENGTH:
10:00 EMOM
3 Power Cleans
3 Push Jerks
*Same minute
**Pick a weight you can go t&g and unbroken with, should be around 70% of 1RM C&J!
WORKOUT
For Time:
15-12-9
Clean and jerks @135/95lbs
C2B Pull-Ups
Tuesday 051821
STRENGTH:
Squat Snatch
3-3-3-3-3-3-3 Reps
*Build up each set, rest as needed bt sets, work up to a heavy triple for the day.
WORKOUT:
4 Rounds For Time:
100 DUs
7 Muscle Ups
7 Squat Snatches @135/95lbs
Wednesday 051921
STRENGTH:
Strict Press
3x5 Reps @75%
*All 3 sets at the same weight, rest 2 minutes bt sets
Bench Press
3x5 Reps @75%
*All sets at the same weight, rest 2 minutes bt sets
WORKOUT:
10 Rounds For Time:
12/10 Cal Bike
9 Double DB Hang power Cleans @50/35lbs
6 Double DB Push Press @50/35lbs
Rest 1:00 bt rounds or alternate 1:1 with a partner, 10 rounds each!
Thursday 052021
WORKOUT:
3 Rounds For Time:
400m Run
5 Power Cleans @185/125lbs
500m Row
25 Wall Balls @20/14lbs
Friday 052121
STRENGTH:
Every 0:90 x5 Sets:
3 Position Snatch (High hang, Hang above the knee, floor) @75% (for all 5 sets)
WORKOUT:
8 Rounds:
2:00 AMRAP
20/15 Cal Row
Max Lateral Burpees over the rower
*No rest between rounds
**If you accumulate 100 burpees before the 8 rounds are up you are done, if not the workout stops after the 8th round.
