SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat
2×6 @ 75, 80%
4 @ 85%
3 @ 90%
2 % 95%
-then-
Find a 1RM stone to shoulder. Test shouldering to both your left and right sides.
TUESDAY
CONDITIONING
AMRAP 15 min:
10 Hang Power Cleans @ 135/95#
30 DUs
200m Run
WEDNESDAY
STRENGTH:
20 minutes to find a 1 RM of the complex:
High Hang Clean & Jerk + Hang Clean & Jerk + Clean & Jerk
-then-
3 Rounds
20 sec Plank Hold
rest 5 sec
20 sec left side Plank Hold
rest 5 sec
20 sec right side Plank Hold
rest 5 sec
20 sec Bridge Up
rest 25 sec
THURSDAY
STRENGTH:
12 mintues to find a 3 RM Snatch Grip Deadlift
CONDITIONING:
21-15-9
Pullups
Overhead Squats @ 95/65#
FRIDAY
CONDITIONING:
“Rowing Kalsu”
Row 100/80 Cals
Every minute, starting at 0:00, perform 5 Burpees over the Rower
*20 min cutoff*
Gold: 4 Burpees
Silver: 3 Burpees
Bronze: 1 Burpee
STRENGTH:
5 Rounds
2×25’ Log Carry
SATURDAY
CONDITIONING:
“Nicole Gets a Pedicure”
AMRAP 20 min:
400m run
ME T2B