Monday
EMOM for 16 mins
1 Squat Clean
2 Push Press
3 Burpees
Use your 10 rep max weight
No Jerks!
Accessory Work
EMOM for 10 mins
20 Heavy Russian Kettlebell Swings
Tuesday
EMOM for 34 mins:
1 Power Snatch
1 Squat Snatch
Every 6th min rest and add weight
Wednesday
For time:
Row 2000m
50 Power Cleans (135lbs/95lbs)
100 Double Unders
15 Bar Muscleups
Accessory Work
GHD Situps
Complete 60 reps in as few sets as possible
Thursday
For time:
8-12-18-24-30
Assault Bike Calories
Dumbbell Front Racked Lunges (50lbs/35lbs)
Use one dumbbell
Forward Lunges in place
Female rep scheme :
6-10-16-22-28
Friday
8 Rounds for time:
1 Power Clean (165lbs/115lbs)
1 Hang Squat Clean
2 Jerks
12 Pullups
1 Power Clean
1 Hang Squat Clean
2 Jerks
12 Handstand Pushups
Saturday
9am Members Only
Sunday
Crystals Sunday