Monday
Week 3
Day 1
20 rep Backsquats
rest then
10 Rounds for time of:
3 Thrusters (135lbs/95lbs)
7 Toes to Bar
Tuesday
EMOM for 20 mins:
2 Strict Pullups
4 Pushups
6 Alternating Dumbbell Lunges (50lbs/35lbs)
Wednesday
Week 3
Day 2
10 rep Backsquats
rest then
Snatches
Complete 6 reps at 90%
rest as needed between reps
Thursday
5 Rounds for time of:
50 Double Unders
20 Wallballs (20lbs/14lbs)
4 Bar Muscleups
Friday
Week 3
Day 3
20 rep Backsquats
rest then
5 Rounds for time of:
15/12 Calorie Assault Bike
4 Squat Cleans (155lbs/105lbs)
2 Jerks
Saturday
Gym Closed
Merry Christmas
Sunday
Gym Closed
Merry Christmas