All posts by CFGG

Monday

A.

6 sets:

power clean + hang power clean + 2 jerks

B.

for time:

30 DB snatch (50/35)

300m run

30 single arm DB thrusters (15/side, alternate arms every 5 reps)

300m run

30 single arm DB thrusters (15/side) 

300m run

30 DB snatch

Wednesday

A.

3×3 deadlift

B.

four sets: 

In 2 mins, complete

18/15 calorie row

12 deadlifts (225/155)

max reps bar facing burpees

rest 2 mins between sets

score = total reps burpees

Tuesday

A.

3RM overhead squat

B.

3 sets:

2 pausing OHS

C.

12xEMOM

alternate working mins with a partner

at the top of each minute, both partners perform 5 burpees together,

then max reps thrusters (135/95) in the remainder of the minute

score = total reps thrusters

Thursday

A.

4 sets of 3 reps strict press 

B.

4 sets of 3 reps push press 

C.

4 sets:

in 3 minutes:

200m run

then, amrap:

4 burpee box jump overs

4/arm alternating DBS (50/35)

2 mins rest between sets

Tuesday

A.

find a heavy:

1.1 power clean

(rest no more than 5-7s between singles)

B.

5 min amrap:

18 burpees

18 thrusters (115/75)

18 CTB pull-ups

Rest 3 Minutes

5 min amrap:

15 burpees

15 thrusters (95/65)

15 TTB

Rest 3 Minutes

5 min amrap:

12 burpees

12 thrusters (75/55)

12 pull-ups