Day 1
1. back sqt: 90%x2x5 sets
2. front sqt: 70%x3x 3 sets
3. chins: 20 total
4. sit ups: 50 total
Day 2
1. snatch on the minute: 73%x1x5, 78%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. glute ham back extensions: 3 x 10
3. sit ups: 100 total
Then
"Nate"
20 min AMRAP of
2 muscle ups
4 handstand pushups
8 KB Swings - 2 pood
Day 3
1. front sqt: 93%x1x6
2. back sqt: 70%x2x5
3. 3 x 15 ab wheel roll out
then
5 rounds for time
10 power snatches - 115 pounds
20 wallballs
Day 4
1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1
2. reverse back extensions: 3 x 10
3. sit ups or knee ups or a combo: 100 total
Then
"Erin"
5 rounds for time
15 split cleans - 40 pound dumbbells
21 pullups
Day 5
15 minute AMRAP (going for max load and rounds)1 max load squat clean and jerk
200 meter sprint
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