MONDAY
Clean + 2 Front Squats – 5 Sets @80-90%
*Do a set every 1:30
For Time
-30 WB
-20 Burpees
-10 Full Cleans P:(85/55) F:(70/45)
-20 Burpees
-30 WB
*10′ Time Cap
TUESDAY
28min EMOM
Min 1: 40sec AB
Min 2: 8/8 Sledge Hits
Min 3: 40sec Row
Min 4: 10 DB Front Squats
WEDNESDAY
Split Jerk- 6×3 @70-80%
*Do a set Every 1:30
21-15-9
-Box Jumps
-HPC P:(62/42) F:(42/30)
THURSDAY
Snatch + OHS – 5 Sets @75-85%
6x 200m Row Rest 90sec
FRIDAY
5 Min EMOM:
-6 Back Squats @50-60%
2min on/4min off x3
-8 Thrusters P:(42/30) F:(35/25)
-18 DU
SATURDAY
10 Rounds
-10 KBS
-7 Burpees
-into-
10 Rounds
-10 Goblet Squats
-7 T2B
-into-
10 Rounds
-10 Push-ups
-7 Box Overs
*Alternate Rounds with a partner
