WEDNESDAY
3 Sec Pause Back Squat- Work up to a Heavy Double
4 RFT
-20 WB
-15 Box Jumps
-10 HPC P:(60/40) F:(42/30)
THURSDAY
1&1/2 Bench Press- 5×3 AHAP
90sec on/3min off x3
-10 Burpees
-6 Front Squats P:(52/35) F: (42/30)
FRIDAY
Power Clean/Hang Clean/Front Squat- Work to a Heavy SIngle in 10 Min
12min AMRAP
-10 Ring Rows
-12 KB Lunges
-14 rKBS
SATURDAY
20 Alt RFT
-5 DL P:(100/70) F:(80/55)
-6 Push ups
