MONDAY
BBG:
5X1 Hang Snatch (just above knee) – work to a max single for the day
Conditioning:
15 minute AMRAP of:
- 5 Wall Walks*
- 50 Split Jumps (each jump = 1 rep)
- 400m Run
*if you can walk on your hands, sub wall walks for 50′ HS Walk each round*
TUESDAY
BBG:
5X1 Hang Clean + Jerk – work to a max single for the day
Conditioning:
3 rounds for total working time of:
- 5 Power Snatches 95/65 lbs.
- 7 Target Burpees 6″
- 5 Muscle Ups (or 1×10 of each progression drill)**
- 7 Target Burpees 6″
- 5 Power Snatches 135/95#
Rest 2:00 after each round
**Those scaling muscle-ups will complete 10 reps of each progression per round:
- Arch-to-hollow swings
- Hanging V-hip extensions (box under feet)
- Banded muscle-ups on rings
WEDNESDAY
BBG:
5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible
Conditioning:
“Tommy Mac”
2 Rounds for Time:
- 12 Burpees
- 12 Thruster 115/75 lbs.
- 12 Burpees
- 12 Power Snatch 115/75 lbs.
- 12 Burpees
- 12 Push Jerks 115/75 lbs.
- 12 Burpees
- 12 Hang Squat Clean 115/75 lbs.
- 12 Burpees
- 12 OHS 115/75 lbs.
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS AT 6:30p and 7p. Come get loose!
If you are not able to make it to mobility class, today is a great opportunity for your extra credit M&M.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
Power Snatch: 4X3 – work to a 3RM, rest as needed
Conditioning:
3 rounds for time of:
- 15 Pullups
- 15 Hang Power Clean & Push Jerk 95/65 lbs.
- 15 Ring Dips
SATURDAY
BBG:
5X1 Clean & Jerk – work to a max for the day, rest as needed
Conditioning:
21-18-15-12-9-6-3 of:
- Thrusters 95/65 lbs.
- Bar-Facing Burpees
*20 min. time cap*
MIDLINE AND MOBILITY EXTRA CREDIT
MIDLINE
Accrue 2 min Plank Hold
MOBILITY
Accrue 2 min of a squat. The idea is to keep your torso as vertical as possible while pushing your knees out during the 2 minutes.