Week 9-23-24
Monday
A. For time
Run 400m
50 hang power snatches @ 65#/45#
run 400m
50 push press
Run 400m
50 Sumo deadlift high pulls
Run 400m
50 front squats
+
B. Complete 3 sets
B1. 15 DB overhead tricep extensions
right into Max diamond push-ups in 30 seconds
B2: DB bicep hammer curl x12-15 reps
Essentials
A. In 12 minutes complete 4 sets of the following:
A1. DB flat bench press x10-12 reps
A2. Bulgarian split squat x6-8 reps/leg @20×1 rest 30 seconds b/t legs
C. 13 min AMRAP
12 DB hang snatches
10 step-ups w/DB
8 sit-ups
100m run