Monday
EMOM for 7 mins:
2 Power Cleans
2 Jerks
rest 1 min
EMOM for 7 mins:
2 Squat Cleans
2 Jerks
rest 1 min
EMOM for 7 mins:
4 Thrusters
Pick your own weight
Tuesday
In a 25 min window:
Build to a heavy weight then complete 6 reps at that wei
Wednesday
4 Rounds for time of:
5 Bar Muscleups
10 Deadlifts (225lbs/155lbs)
15 Wallballs (20lbs/14lbs)
20 Alternating Dumbbell Snatches (50lbs/35lbs)
Thursday
EMOM for 8 mins:
12 Lunges
12 Box Jump
rest 1 min
EMOM for 8 mins:
12 Handstand Pushups
12 Pullups
rest 1 min
EMOM for 8 mins:
Row 12/10 Calories
10 Burpees
One movement per minute
Friday
For time:
15 Thrusters (115lbs/75lbs)
100 Double Unders
30 Toes to Bar
15 Overhead Squats (115lbs/75lbs)
Assault Bike Mile
Saturday
9am Gainz
Sunday
Crystals Sunday