MOB: Full body
WU: 6 Hang Power Snatches. 6 OHS. 200m run
R: The Day’s Movements.
S: Back Squat. WU to 65%-70% of your 1RM. 8-8-8. 2-3 minute rest between efforts.
C: AMRAP in 12:00 of:
6 Hang Power Snatches 95/65
6 OHS 95/65
200m run
LIII: 75/45
LII: 45/35
LI: Weights and subs of choice.
PWMOB: Lax ball in C/S/B/Glutes. Stretch Hamstrings and hip flexors. Rollout calves.
The Chisel:
S: S: 5 rounds. :30 of weighted lunges, alternating legs + :20 max goblet squats. Rest :90
C: AMRAP in 12:00 of:
6 Burpees
12 AKB swings
200m run
Advanced: 115/75
Endurance: 75/45