Saturday
AM
build to a heavy single hang clean
7 minute AMRAP
4 hang squat cleans (185)
muscle up to 8 ring dips
12 box jumps
PM
14 minute AMRAP:
200m run
10 toes to bar
10 push jerks @115#
Split Jerk Work
worked on sets of 3 for about 30 minutes with light to moderate weight
SUNDAY
“LUMBERJACK 20”
20 DEADLIFTS (275)
400M RUN
20 KB SWINGS (70)
400M RUN
20 OVERHEAD SQUATS (115)
400M RUN
20 BURPEES
400M RUN
20 CHEST TO BAR PULL-UPS
400M RUN
20 BOX JUMPS (24”)
400M RUN
20 DUMBBELL SQUAT CLEANS (2 X 45# DUMBBELLS)
400M RUN
STRICT PRESS
5 SETS OF 10
THEN WITH THE SAME WEIGHT DO:
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10
*REST ONLY 30 SECONDS BETWEEN SETS
