Saturday
5x3 pause backsquats
4 minutes every 15 seconds:
3 power snatch (95#)
-1 minute rest
4 minutes every 15 seconds:
3 clean and jerks (135#)
-1 minute rest
4 minutes every 15 seconds:
3 burpee box jump overs (24")
5 Rounds:
1 legless rope climb
3 power snatch
6 front squats
9 ball slams
60 yard sled push
1:1 work:rest
Sunday
"Roy"
5 rounds:
15 deadlifts
20 box jumps
25 pull-ups
20 minute EMOM
2 x (2 power cleans + 1 Jerk)
