Wednesday

A.

back squat (32X1) 3-3-3-2-2 

B.

for time:

6 burpee box jumps

21 back squats (135/95)

6 burpee box jumps

21 front squats (135/95)

6 burpee box jumps

18 back rack lunge steps (135/95)

6 burpee box jumps

18 front rack lunge steps (135/95)

6 burpee box jumps

Friday

A.

snatch skills with coach Teddy

B.

19.4

for time (12 min cap)

3 rounds:

  10 power snatches (95/65)

  12 bar-facing burpees

then, rest 3 minutes before continuing with:

3 rounds:

  10 bar muscle-ups [15 CTB pull-ups]

  12 bar-facing burpees

Thursday

A.
6 sets:
split jerk x 3 reps

D.

10 min amrap:

DB hang clean & jerk R (50/35, Rx+ 60/40)

2 DB hang clean & jerk L

25 DUs

4 DB hang clean & jerk R

4 DB hang clean & jerk L

25 DUs

6 DB hang clean & jerk R

6 DB hang clean & jerk L

25 DUs

8 DB hang clean & jerk R

8 DB hang clean & jerk L

25 DUs

…and so on up the ladder