Monday-Wed workouts

MONDAY
Warm up
2 rounds
24/20 call bike
10 arm circles both ways
10 snatch grip deadlifts
10 overhead squats

Snatch Pull (3×3 @80%)

Squat Snatch (3×3 @70%)

Back Squat (4×5 @70%)

Metcon
Every 3min x7
8 burpee box jump 24/20"
18/15 calorie bike
8 sandbag cleans
Rest
*Stop at 2:30 regardless

TUESDAY
Warm-up
2 rounds
1:00 run
10 dumbbell deadlifts
10 knee pushups
15 ring rows

2 Clean Pulls + 3 Cleans
2 sets at 70%, 2 sets at 75%

Deadlifts and
4x 4 @75%
Barbell bench press
4×8 @60%++

2 sets
12-9-6
Strict Pullups
Barbell shoulder press from the grounds (60%)
Rest 3:00 b/t sets

WEDNESDAY
Warm-up
2 rounds
5 bodyweight split jerks per side
10 arm circles each way
15 knee pushups
10 stationary lines per side
10 ring rows

Split Jerk with 2s pause in lunge (alternate legs)
5×2 @70% of clean

4 sets
Straight bar curl with 5sec lowering
10-12 reps
Band pull aparts
20 reps

Metcon
100ft DB Lunge (50lb/35lb)
21 ring dips
100ft DB Lunge (50lb/35lb)
15 ring dips
100ft DB Lunge (50lb/35lb)
9 ring dips