Workout of the day
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Every minute on the minute for 12 mins
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4 Back Squats
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***increase weight every other set**
**work up to 70-80%^**
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Then,
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14 Min AMRAP:
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5 Power Clean and Jerks
12 Chest to Bar Pull ups
40 Double unders
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Then,
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CORE:
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1 Min Plank
1 Min weighted Russian twists
1 Min 6 inch hold
1 min rest
Repeat 3x
Tuesday: - 20 Min CAP: - 40 Wall balls 5 Deadlifts @275/185 20 Double unders - 30 Wall balls 9 Deadlifts @245/166 30 Double unders - 20 wall balls 12 Deadlifts@225/145 40 Double unders - 10 Wall balls
~Workout of the day~ Time cap: 35 Mins 3 Rounds Row 20/15 Calories 3 Power Clean and Jerks @205/145 -Straight into- 2 Rounds Run 400 Meters 6 KB one arm Thrusters L @55/35 15 burpees 6 KB one arm Thru
Workout of the day: - 4 Rounds - Run 200 Meters 15 Ring Dips - 4 Rounds 6 DB box step overs 12 Barbell Push Press @95/65 - 4 Rounds Row 500 Meters 200 Meter Farmers Carry _
