AM
Back Squat: doubles with Monday CJ MTR + 20 kilos 4×2
Power Snatch: singles with MTR 4×1
Power Clean and Push Jerk: singles with MTR 4×1
Romanian Deadlift: triples with Mon CJ MTR + 20 kilos 4×3
PM
Snatch: 80% doubles 4×2
CJ: 80% doubles 4×2
Snatch Pulls: triples with a weight 10 kilos over
Snatches 4×3
Drop Snatch – w/Sn MTR 4×1
Good Morning – w/ Sn MTR 5×5
Abdominals
Hyperextension
Stretching
Mid-Day
Muscle Snatch: doubles with Monday Sn MTR - 3-2-2 4×2/(>85%)
Snatch + Hang Snatch (Below the Knee): 3-4 singles with Sn MTR
Power Clean and Push Jerk: singles with MTR 3-2-2 4×1/(>85%)
Power Clean (Press Grip / Curl Grip) and Push Press: singles with MTR 4×1
Low Snatch Pulls: triples with Sn MTR + 20 kilos 4×3
High Clean Pulls (from rack): triples with CJ MTR + 20 kilos 4×3
Abdominals
Hyperextension
Stretching
AM
“Cameron”
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
“30 Day Squat Cash Out Challange”
Day 16
Rest
PM
Team Event 4
For time:
75 Back squats (95#)
50 Pull-ups
25 Shoulder-to-overhead (95#)
75 Front squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
75 Overhead squats (45#)
50 Pull-ups
25 Shoulder-to-overhead (45#)
75 Back squats (135#)
50 Pull-ups
25 Shoulder-to-overhead (135#)
75 Front squats (85#)
50 Pull-ups
25 Shoulder-to-overhead (85#)
75 Overhead squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
or
Individual Event 4
For time:
50 back squats ( 135/95 pounds).
40 pull ups.
30 shoulder to overhead (135/95 pounds).
50 front squats (85/50 pounds).
40 pull ups.
30 shoulder to overhead (85/65 pounds).
50 overhead squats (65/45 pounds).
40 pull ups.
30 shoulder to overhead (65/45 pounds).
In 10min:
3x
8 Full GHD’s
10 GHD Sit Ups
12ea GHD Oblique Dip
AM
Snatch w/ Straps: 2-3/35% 2-1/50% 1/65% 1/75% 4×2/80-90%
Clean & Jerk: 2-3/35% 2-1/50% 1/70% 1/85% 3×2/85-95%
Back Squat: 2-3/70% 1-2/80% 2/90%
PM
Narrow Grip Snatch: -RFH- 3-2-1-1-1
Clean & Jerk: (PC+PJ) -MTR- 3-2-1-1-1
Power Clean & Jerk: 1/-10kg 3-4×1/-20kg w/ MTR
C+J: 2/-20kg 2-4×2/-30kg w/ MTR
Split Squat 6×3+3
Triceps: 5×10
Bent Over Row: 6×5
3 Sets
Full GHD 8
GHD Sit Ups
10
GHD Obliques 12ea
Day l
Back Squat: 3×3/80-90%
Bench: 5×4/60%
Deadlift: 1-2×1/85-95%
2 Back Exercise
2 Core Exercise
AM
“Nasty”
Max rounds in 4 minutes of:
50 Squats
7 Muscle-ups or 14 C2B PU
135 pound Hang power
cleans, 10 reps
**Rest 1 minute. Repeat for a total of 3 cycles.**
“30 Day Squat Cash Out Challange”
Day 15
140 Air Squats
**If you did not complete 140 Air Squats make up the rest to complete your
daily squat challenge. 3 rounds is 150 which will leave you with no
squats in the challenge. Its a wash!**
PM
In 15min:
Snatch + Below the Knee Hang Snatch: -RFH- 5x1ea/
In 10min:
4″(2 Boards) Def. Snatch 5×2/ @ MTR
In 7min:
Low Snatch Pull + High Mid-Thigh Snatch Pull: 3×1+3/ with -25Kg MTR
In 8min:
Bent Over Row: -RFH- 10-8-6-4-2-4-6-8-10
In 15min:
Unbroken on a 30sec Clock
Dips 10×5 (5min)
Rest 1min
Band Pull Apart 5×10 (2min 30sec)
Rest 1min
K2E 10×5 (5min)
