Monday 07/11/22

Strength:

5RM Push Press

– 20’ to Establish

– may touch and go 

Conditioning:

21-15-9

Calorie Skierg 

Bench Press 135/95

*40ft Handstand Walk after each set

Accessories:

5×5 Shoulder Press

3×8 Kneeling DB Push Press

3×8 DB JM Press

4×1’ Static Earthquake Bar Hold

4×20 Row Pike Ups

Cardio:

45’ AMRAP

1000m Skierg 

80 Double Unders

60 GHD Sit-ups 

40 Push-ups 

20 Chest to Bar Pull-ups 

Weightlifting:

Snatch

A. Snatch Deadlifts to Snatch Complex

2 Snatch Deadlifts to Mid Thigh + 1 Snatch

– 20’ to build to a heavy

– keep form intact

B. 9’ EMOM Hang Snatch Wave

1,4,7: 3×60

2,5,8: 2×70

3,6,9: 1×80

– keep form throughout Emom

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