DT
Clean & Jerk 8×1 starting at 70%. Work up heavy but no misses. DT Five rounds of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6
PAMC
PAMC 2,0 week 5, day 1 3×10. 90 second intervals. Continue adding weight to any movement you can. 2-5 lbs per lift at this point is great progress.
54321
Monday Snatch 8×1 starting at 70%, work heavy but no misses. Then 5 min AMRAP burpee box overs (24/20) 5 min rest 4 min AMRAP 10 yard shuttle runs 4 min rest 3 min
Whitten
WhittenFor time. Five rounds of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball
PAMC
PAMC week 4 Nothing changes in terms of volume. 3×10 in 90 second intervals. Attempt to add weight to the bar where you can. Extra credit Lunge 400 Meters Then Go to field and
2 Rounds for Time
2RFT (10 min cap) 15 HSPU 25 CTB Pullups Rest 5 minutes, then Partner WOD 2 RFT 20 Power Cleans (185/130) CT (225/155) 40 bar over burpees
PAMC 2.0 Day 6
PAMC 2.0 day 6 We are on second day of PAMC this week. We are changing it up a bit. We will go to 90 seconds on each movement but that means you
7-6-5-4-3-2-1
Deadlift 5×1 @ 80% Then 7-6-5-4-3-2-1 Deadlift 405#/285#) Muscle Ups. Strict MU = CT