Monday
3x3 deadlift @330lbs
3x3 power snatch @130lbs
Then
20 burpees every two minutes for 5 rounds
Trying to maintain a 5 minute, 100 burpee pace (20 burpees in one minute).
Held pace for the first three rounds, but the last two were around 1:07 to 1:15.
Tuesday
One power clean @185lbs every 30 seconds for 10 minutes.
Then
2-4-6-8-10-12-14 reps for time
Sandbag get ups @80lbs
Box jumps @30"
Push press @2x 45lb dumbbells
17:22
Wednesday
A delightful un-timed, un-measured run through an industrial area west of the gym. I love railroad tracks.
Thursday
50 reps of a modified man maker @2x 25lb dumbbells for time
One rep = (all with the db's in hand) Push up, row right, row left, get up, hang clean, lunge right, lunge left, push press.
19:19
Friday
3x3 front squat @215lbs
3x3 snatch high pull @115lbs
Then
Nicole
As many rounds as possible in 20 minutes
400 meter run
Max rep pull ups
15,15,12,12,12,12 -78 total
Saturday and Sunday
Rest
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