BTB Day 6

Snatch

1x3/60,70,75,85% Training max

Emom 10

3 Snatch @60%

Strict Dips

2x8

High Pully Lat Pull

2x8

Two Point Low Row

2x10

Partner 1 works on:

280 Calories Echo Bike (Alternate 20 calories at a time until you reach 280)

Partner 2 works on:

10 Rounds (Each partner must complete 10 rounds total)

10 Shoulder to Overhead 135/95#

5 Bar Muscle Ups

BTB Day 5

Rest

BTB Day 4

Squat

1x3/60,70,75,85% Training max

Emom 10

3 Squat @60%

RDL

2x8

Split Leg Squat

2x10

Alternating Minutes x 20 minutes

15/12 Calorie Ski Erg

7 Deadlifts 275/185#

15/12 Calorie Ski Erg

50’ Handstand Walk

BTB Day 3

Jerk

1x3/60,70,75,85% Training max

Emom 10

3 Jerks @60%

Dumbbell Bench Press 15 degree incline

2x8 at failure

Chest Supported Lateral Raise

2x10 at failure

Cable Crossover Tricep Extension

4x15

5 Rounds (1:2 Work:Rest Each round)

20yd Yoke Carry 410/310#

20yd Sled Push

For Time

100 Thrusters #45

BTB Day 2

R&R

Sauna, Mobility, Compression, Massage, zone 2 cardio

Back To Basics Day 1

Clean

1x3/60,70,75,85% Training max

Emom 10

3 cleans @60%

Nordic Curl

Work up to failure 2x8

Round Back GHD Extensions

Work up to failure 2x15

5 Rounds

10 Strict HSPU

20 GHD SU

6 Rounds

21 Cal Row

15 KBS #70

9 Bench Press DB #105

May 17th

2 Clean and Jerk EMOM x 12 @ 70%

EMOM for 12 min

20 Wall Balls #20#14

5 Bench Press #225 or 75%

3 Rounds (New round every 9:00)

.75 Mile Bike Erg

10 Ring Muscle Up

30/24 Calorie Ski Erg

Running

20 Minutes Easy Pace