Thursday

Double EMOM week. Must be hot or something.

EMOM 21 min:
1 – 10 Wallballs
2 – 40 flutter kicks
3 – 7 pull-ups

Wednesday

Clean and jerk walk through

Untimed Grace:
30 Clean & Jerks (135#/95#)

Tuesday

10 min handstand practice

EMOM 21 min:
1 – 7 push press
2 – 14 side kick throughs
3 – 7 bar over burpees

Monday

DL – 2 x 8 @ 70% 1RM

4 rounds:
10 thrusters (95#/65#)
30 DUs

Thursday

EMOM 21 min:
1st – crouch facing the fan
2nd – turn around so the fan gets your back
3rd – drink some water and lay on the floor in front of the fan

So that covers the afternoon classes. Here’s the 6:00 AM workout…

EMOM 21 min:
1st – 3 squat cleans
2nd – 6 evil wheels
3rd – 8 bar over burpees

Wednesday

Strength: Bench press
3-3-3-3-3

For time:
10-9-8-7-6-5-4-3-2-1 reps:
V ups
SUs x 10
5 wallballs between each set

Tuesday

Every thirty seconds for 8 min: 1 C&J

5 rounds:

5 SDLHP

5 handstand pushups

5 burpees

Monday

DL – 3 x 8 65% 1RM

4 rounds:
10 push press (95#/65#)
6 barbell lunges
10 sit-ups

Happy Friday

DL – 3 x 8 60% 1RM

3 rounds:
50 DUs
40 mountain climbers
30 flutter kicks
20 side kick through
10 burpees

Heavy Thursday

Strength:
7-5-3-2 Front squats. Rack or floor.

Then 7-5-3-2 snatch