This Week’s Training Outline!

MONDAY

5 Front Squats + 1 Jerk – 1 Set Every 2 Min for 5 Sets @70-80%

 

4RFT

-Run 400m

-20 Wall Balls

-10 STOH P(62/42) F:(52/35)

 

TUESDAY

30min AMRAP

Min 1: 10 Box Jumps

Min 2: 40sec bike

Min 3: 6/6 KB Snatch

Min 4: 40sec Row

Min5: 6/6 KB Lunge

 

WEDNESDAY

Bench Press- 5×3 @85-95%
*After last set drop down to 60% for 15 reps

 

90sec on/2:30 off x4

-7 Thrusters P:(42/30) F:(35/25)

-7 Lateral Burpee Over Bar

 

THURSDAY

4 Sets:

-15 Partner Leg Throwdowns

-15 Med Ball Situps

 

500m Row

Rest 2:30

250m Row

Rest 1:30

500m Row

 

FRIDAY

Snatch Pull + Power Snatch + Snatch – 5 Sets @75-85%

 

7min AMRAP

-7 Pull ups

-14 Sit ups

-21 DU

 

SATURDAY

With a Partner: 10 Min to Work to Heavy Back Squat Double

 

10RFT

-10 HPC

-8 Front Squats

-6 Power Jerks P:(70/45) F:62/40

*Alternate Rounds

 

 

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