011121-011521

Monday 011121

Skill/ Stregnth

Front Squats From the Floor

Build up to Workout Weight Sets of 2/

Bar or Ring Muscle Up Practice

(16 Minutes)

WORKOUT

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Front squats (155/105)|(115/75)

9 Box Jumps (24,30)

Tuesday 011221

STRENGTH

E2MOM x 14 MINUTES

5 TNG Deadlifts

Immediately into...

:30 Max Double Unders

WORKOUT

3 ROUNDS FOR TIME

6 Deadlifts (275/185)|(185/135)

12 No Push-Up Renegade Row (35/20)|(20/10)

72 Double Unders

Wednesday 011321

Strength

5 x 2

Bench Press

16 MINUTE AMRAP

5 Strict Pull Ups

10 Hand Release Push Ups

15 Slam Balls

20 Lunges with Slam Ball

Thursday 011421

Strength/Practice

15 Minute Running Clock to Establish

Moderate to Heavy 3 Rep Clean

AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press

Friday 011521

Strenght

Snatches

5x2

18-20 minutes to complete

WORKOUT

FOR TIME

20-16-12*

Alt. DB Squat Snatch (50/35)|(35/20)

Burpee over DB