MONDAY
Bench Press- 4×1 @90-100%
Rest 2 Min
5min AMRAP
-6 Burpees
-7 Front Squats P:(62/42) F:(42/30)
TUESDAY
Running Clock
0-10min
3 Rounds
-Run 200m
-12 Push Ups
-16 WB
10-20min
8 Rounds
-8 Box Jumps
-8 KBS P:(32/24) F:(24/16)
20-30min AMRAP
-5 Power Snatch P:(52/35) F:(42/30)
-10 Air Squats
-20 DU
WEDNESDAY
10 Min EMOM:
-3 Snatches @65-75%
4 Sets
-15/10cal Row Sprint
-12/8cal AB Sprint
-20m/20m Emply Sled Sprint
Rest atleast 2min
THURSDAY
3 Sets:
-10/10 SIde Plank Hip Touches
-30m Dbl KB Waiter Walk
-20 Sec Goblet Squat Hold
5 Rounds For Quatliy
-12 V-ups (H:Leg Raises)
-9 Dips (H:Ring Pushup)
-6 Strict Pullups (H:Ring Rows)
FRIDAY
10 MIn EMOM:
-2 Clean and Jerks @65-75%
90sec on/3min off x3
-4 Power Cleans
-6 STOH
-8 Thrusters
-10m/10m Shuttle Sprint
*No heavier than 42/30. Should be able to do all of the barbell movements without setting the bar down.
SATURDAY
Deadlift- 5×5 @60-70%
15min AMRAP
-20 T2B
-10 Deadlifts
-20 Box Overs
*One partner does 400m medball run while other works*
