Monday
Heavy lift
20 min to get a max strict overhead press10 min max push press
WOD
21-15-9Squat cleans 135/95
Handstand push ups
Tuesday
Heavy lift
4x4 back squat 80%4x4 Front squat 80%
WOD
"fun"8 Rnds
8 burpees
8 box jumps
8 thruster 95/65
Wednesday
Run 40020 powercleans 185/115
run 400
20 powercleans 155/105
run 400
20 power cleans 135/95
run 400
20 powercleans 115/75
run 400
20 powercleans 95/65
Friday
Heavy lift
10 Min EMOM3 Squat cleans 155/95
wod
21-15-9Deadlift 225/175/155/135
Pull ups
Saturday
"Karen"150 wall balls #20
Question about Friday. Do you do 3 squat cleans in each minute (even and odd?) or do you rest for a minute?
ReplyDeletethree squat cleans every minute
ReplyDelete