Monday
A. Power Snatch – Heavy Double, -10% x 2 x 2; if you are new to this movement use this time to work on mechanics
B. “Miami Vice”
AMRAP 12
10 ALT DB Snatch@75/50
10 TTB
10 ALT DB Snatch
10 Burpees

C. Extra
Super set(not for time)
Half Kneeling DB Press – 8-8-8-8 each side, 3 sec eccentric
L-Sit or N-Sit – tabata or reverse tabatas x 4

Tuesday
A. Hip Clean – 2-2-2-2-2, Rest :90 sec between efforts, pause in the catch a few sec
B. “Knight Rider”
100 Dubs or 150 singles
30 Front Squats@@155/105
Run 1 mile
30 Front Squats@155/105
100 Dubs or 150 singles

C. Extra
Single Leg Deadlift – 8-10 x 3 sets
Side Plank – :30-45 sec x 3 sets

Wednesday
A1. ALT DB Bench Press – 16 reps x 5
A2. Choose One:
Pegboard Pull-Ups – 3-6 x 5; slow it down on the eccentric
Chin-ups – 5 x 5
Partner Assisted Chin-Ups – 2 + 1 Negative x 5
Banded Chin-ups – 3-5 x 5
A3. Bat Wings – 10 x 5, do these on the floor

C. Extra
Farmers Carry – 100 meters x 3
Or
AB
:30 on
:30 off
x 10

Thursday
EMOM 24
Choose two movements and switch between them each min for 24 min

Friday
A. Rope Climb – AMRAP 3 min or practice skill
B. “The Hulk”
10 Ring Muscle-Ups
20 Wall Balls@30/20
30 HSPU
40 Deadlifts@225/155
30 HSPU
20 Wall Balls
10 Ring Muscle-Ups

*If you are not able to do muscle-Ups you will do 20 pull-ups and 20 ring dips or pushups. There will be scaling options for HSPU as well.

C. Extra
DB Rows – 8-10 x 3