MONDAY
2 Clean Pull + Clean – 5×2 @70-80%
2x1200m run/rest 5:00
TUESDAY
Jerk from Back- 5×1 @85-90% with 3 sec pause in split
7min AMRAP
-100 wall balls
Remaining time CJ P:(75/50) F:(52/35)
WEDNESDAY
Deadlift- 5×3 @70-80% with 31X1 Tempo
25min EMOM
Min 1: 7 Ring Dips H:(Ring push ups)
Min 2: 12 Box Jumps
Min 3: Row 12/8 calories
Min 4: 8 DB Power Cleans
Min 5: 25 Air Squats
THURSDAY
4 Sets:
-12 Alt KB Strict Press
-5/5 One-Arm Ring Rows
-2/2 Per Side Hip Airplanes
6x :12 AB Sprint / 90sec walking rest
FRIDAY
1 1/4 Front Squat- 5×3 @31X1 Tempo AHAP
3 RFT
-21 OHS P: (52/35) F: (42/30) H:BS
-15 Burpee Box Overs
-9 T2B
SATURDAY
Partner Cindy
*alt rounds
