eric

6:30-9 am Seven rounds for time of:45/65 pound Power snatch, 7 reps45/65 pound Snatch balance, 7 reps45/65 pound Overhead squat, 7 reps

6:30-9 am Back squat7×1 Scale: 5×5 for mechanics

6:30-9 am Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat.

6:30-9 am Five rounds for time of:Row 500 meters65/95 pound Thruster, 7 reps Scale: 350 m, weight

6:30-9 am For time:95/135 pound Deadlift, 15 reps35 Pull-ups95/135 pound Deadift, 12 reps30 Pull-ups95/135 pound Deadlift, 9 reps25 Pull-ups95/135 pound Deadlift, 6 reps20 Pull-ups95/135 pound Deadlift, 3 reps15 Pull-ups Scale: weight, assisted

7:30-9:30 am Three rounds for time of:35 Double-unders35 Back extensions Scale: du attempts count, 2:1 singles, Superman’s

6:30-9 am 3 Rounds for time of:65/95 pound Clean and jerk, 10 reps15 GHD situps Scale: split ghd’s w abmat, trainer will recommend, weight

6:30-9 am 4 rounds17 overhead walking lunges 25/45 lbs7 ring dips6 thrusters 65/95 lbs Scale: banded dips or 2:1 bench, 45/65

6:30-9 am For time:75 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Scale: plank or elevated hands w jump and touch

6:30-9 am Deadlift3-3-3-3-3