1/15 - 1/19

Monday

A

Back Squat

5x5

B

For Time

100 Cal Row

100 Air squats

80 KB Swings 53/35 *American*

60 V sit-ups

50 Burpees

Tuesday

A

Squat Clean

7 sets

3 Pulls

2 Power cleans

2 Squat cleans

B

EMOM 16

? Squat clean 135/105

15 Chest to bar

8 Push jerk (same)

15 Toes to bar

*score is the total number of Squat cleans completed*

Wednesday

A

Work on muscle ups and hand stand pushups

B

4 Rounds

400m Run

12 Handstand pushups

8 Muscle up / 1 burpee 2 ring rows

15 Box jump over 24/20

Thursday

A

Front squat

6x4

Tempo 3-2-1 on sets 1, 2 & 3

B

For Time

10-12-14-16-18-20

DB/KB Goblet squat 50’s/30’s

DB/KB Hang power snatch (same)

DB/KB OH Alt forward lunge (same)

DB/KB Alt Push press (same)

200m run at 12-16 & 20

Friday

A

Deadlift

5,4,3,2,1,2,3,4,5

On hold at top on set 3

B

21-15-9-6-9-15-21

Deadlifts 155/115

Cal’s Row

-50 Double unders / 100 singles *after each set*