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
