Tuesday
Strength
Front squat 5-5-5-5-5
strict press 5-5-5-5-5
Metcon
Emom 14 minutes
10 cal assault
20m sled push
Front squat 5-5-5-5-5
strict press 5-5-5-5-5
Emom 14 minutes
10 cal assault
20m sled push
20min amrap
5 power cleans
10 toes to bar
15 pushups
Hang squat clean 5×3
push press 5×3
front squat 5×3
7 min amrap
legless rope climbs
7x 20cal efforts on assault bike (2min between sets)
20rm deadlift
5 rounds
100 double unders
400m run
100 double unders
rest 3 minutes between rounds
4 rounds
20m overhead lunge walk 2x20kg db”s
20m handstand walk
Power Snatch 3-3-3-3-3
Snatch grip push press 5-5-5
For time
10 rope climbs
15 cal assault bike
30 goblet squat 24-16kg kb
45 Push-ups
60 GHD sit-ups
45 Push ups
30 Goblet squats
15 Cal assault bike
10 Rope climbs
Deadlift (deficit) 6-6-6-6
Btn strict press 4-4-4-4
for time
50-40-30-20-10 reps
Row (calories)
Wall balls
Power clean 3-3-2-2-1-1
Overhead lunge 8-8-8-8 (barbell, 4 each leg)
For time:
21 Thrusters 40/30kg
500m row
15 Thrusters
500m row
9 Thrusters
500m row
a) Snatch complex (6 rounds)
2 hang power snatch
2 hang squat snatch
2 overhead squat
b) Back squat 3-3-3-3-3
10 rounds 1:1 work /rest
10 cal assault bike
40m sled push
20rm Bench press
5rm Deadlift
a) 500m row For time.
b) 30sec assault bike for max calories.
