SUNDAY
Sunday Fun Day!
MONDAY
2x-3x
3 Cone Drill
-then-
10x50m hill Sprints
TUESDAY
Find a 1RM Snatch
*Take as long as you like and get after it!
WEDNESDAY
EMOM 12
1st min: 30s ME Single Unders
2nd min: 30s ME Double Unders
3rd min: 60s ME Triple Unders
*repeat a total of 4 times for 12 min of skill work*
-then-
“Zipper Chipper”
30 Power Clean and Jerk @ 115#/75#
40 Wall Ball Shots @ 20#/14#
150 Double Unders
THURSDAY
12 minutes to find a 3 RM Front Squat
-then-
“Hard Helen”
Three rounds for time:
Run 200 meters
21 Kettlebell swings @ 2/1.5 pood
12 Chest to Bar Pull-ups
FRIDAY
12 min to find a 2RM bench press
“Chesty Nicole”
AMRAP 20 min:
400m run
ME Bench Press @ 165#/85#
SATURDAY
Mock Weightlifting Meet
Athletes will warm up, be instructed on the rules and procedure of a weightlifting meet, and then compete in the snatch and clean & jerk. This is a fun activity that anyone can participate in.