Athletic Conditioning 0930/1930
Add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
Squat: 5 at 65%, 5 at 75%, 5+ at 85%
E2MOM for 20 mins of:
Burpee over the rower (12F/15M)
4 Power Snatches (135/95)
20 Double Unders
Alternate between each couplet every two minutes.
5X1 Hang Clean (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
EMOM for 16:00-
As fast as possible…
10 HR Push-ups
15 Air Squats
With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Burpees.