6/12/17: Monday
Squats
Week 8 / Day 1
6 Sets
2 Front Squats + 4 Back Squats @ 90% of Front Squat Max
then
8 Minute AMRAP
2 Squat Clean Thrusters (225/155)
3 Muscle-ups or 6 Pull-ups
6 Strict Handstand Push-ups
20 Double-unders
6/9/17: Friday
AMRAP 5:21 Box jump overs (24/20) 21 Power snatch (75/55) 21 Ring dips Rest 2 minutes AMRAP 5: 15 Box jump overs (24/20) 15 Power snatch (95/65) 15 Ring dips Rest 2 minutes AMRAP 5: 9 Box jump overs (24/20) 9 Power snatch (115/75) 9 Ring dips then 5 Rounds for completion: 10 Back extensions…
6/8/17: Thursday: Oly 6:30pm
Squats Week 7 / Day 2
6 Sets
2 Front Squat + 4 Back Squats
then
10 Minute EMOM
1 : 200m run
2 : 15 Calorie row
6/7/17: Wednesday
Wendler Bench Press Week 7
5 reps at 65%
5 reps at 75%
5+ reps at 85%
then
5 Rounds for completion:
15 Plyo push-ups
Max effort single-arm ring row
then
8 Minute AMRAP
4 Bar muscle-ups (or 8 pull-ups )
6 Burpees
10 Dumbbell snatches (50/35)
