Good Luck at The Turkey Challenge this weekend Steve Crump, Holly Fellows and Brady Litherland!
Monday
1. Back Squats: (15 mins)
2 x 6 at 78%
2 x 7 at 75%
2. 5 Rounds For Time Of: (15 min time cap)
15 Burpees
5 Power Snatch P:(155/105) A:(135/95) H:(95/65)
Tuesday
1. 14 mins To Find A Heavy Snatch Double. Reset Between.
2. 5 min AMRAP Of:
15 Cal Row
15 Toes To Bar
– 2 min REST THEN –
5 min AMRAP Of:
15 Cal Row
15 Push Jerk P:(115/75) A:(95/65) H:(75/55)
Wednesday
1. 4 Rounds For Quality: (12 min cap)
10 Strict HSPU (3″/2″ deficit if possible)
16 Front Rack Walking Lunges (2 x 70/55)
2. 3 Rounds For Time: (16 min time cap)
200m Run
7 Power Cleans P:(205/145) A:(155/105) H:(95/65)
60 DU
Thursday
1. Deadlifts: 4 x 5. All sets at 85% (14 mins)
2. 10 min AMRAP Of:
100m Farmers Carry (2 x 70/55)
5-10-15-20… Thrusters P:(115/75) A:(95/65) H:(75/55)
Friday
1. Every 90 sec x 9 sets (12 mins)
Squat Clean Double. Reset between. First set at 60%, add as you wish.
2. 3 Rounds For Time Of: (13 min time cap)
21 KB Swings (70/55)
15 Burpee Box Jumps (24/20)
9 Muscle Ups / 12 Strict Pull Ups
Saturday Coach’s Choice
Sunday Coach’s Choice
