This Week’s Training Outline!

MONDAY

Hip Clean- 4×3 @70-80%

 

2RFT

-25 Burpee Box Jumps

-25 Thrusters

 

TUESDAY

Jerk From Back + 2 Jerks – 5 Heavy Sets

 

4x200m Run

Rest 2:00

2x400m Run

Rest 3:00

 

WEDNESDAY

24min EMOM

Min 1: 7 DB Thrusters

Min 2: 40sec Shuttles

Min 3: 8 T2B

Min 4: 40sec AB

 

5 Min AMSAP: -Plank Hold

 

THURSDAY

7 Min EMOM:

-6 Back Squats @60-70%

 

4 Rounds

– 15/12cal Bike

– 15/12cal Row

Rest at least 3:00

 

FRIDAY

Deadlift- 4×2 @75-85% with a 20X2 Tempo

 

Hero Workout “DT”

 

SATURDAY

50-40-30-20-10

-WB

-Push Ups

-3x DU

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