Week 1/4: It's gonna be a good year

#1 - Clean Work
squat clean
1 rep EMOM x 12 mins - find heaviest
front squat
max reps at 105% of 1 RH - 3 sets, rest 3 mins between sets
*use rack

2 rounds for time
15 squat clean thrusters @135/95#
30 pull ups
45 cal bike

#2 - Globo Day (mostly)
EMOM x 40 mins
min 1 - 5 bench press
min 2 - 10 bicep curl/arm
min 3 - 20 v-ups
min 4 - 10 DB pull over
min 5 - 30 double unders
* you choose weight

#3 - Cardio is Hardio
Tabata sprints
8 rounds, rest 5 mins, 8 more rounds of:
20 secs max effort sprint, 10 secs rest

warm up with 1600m jog, cool down with 800m jog

#3  - Deads and Dips
romanian deadlift
7-7-7-7-7-7
superset with 10 dumbbell kick backs/arm

10 min AMRAP
5 deadlift @225/155#
10 ring dips

rest 3 mins then, 2 min max cal bike

#4 - Snatch Work
E90 secs x 10 rounds
1 hang power snatch, 1 OHS, 1 hang squat snatch
*increasing weight

E3MOM x 6 rounds
10 cal row
10 HSPU
max reps OHS @95/65 with remaining time

#5 - A Long Day, But First Some Sitting Around
box squat
10-10-5-5-5-5
superset with max hold L-sit

25 min AMRAP
5 muscle up
10 burpee
15 SDHP
20 wall ball 20/14#


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