MONDAY
10 Min EMOM:
Even- 10 Back Squats @60-70% of 8RM
Odd- 3 Spidey Lunge + Inchworms
3 RFT
-21 Box Jumps
-15 T2B
-9 Power Cleans P:(70/45) F:(60/40)
TUESDAY
Every 2 Min x 5 Sets:
-8 Power Cleans
-30 sec 6 inch hold
2min on/3min off x 3
-10 WB
-10 Burpees
WEDNESDAY
10 Min EMOM:
Even- 8 TNG Sumo DL
Odd- 30 Sec Bar Hang
4 Sets
-10 Alt DB Snatch
-10cal Row
Rest at least 2min
THURSDAY
“Cindy”
FRIDAY
10 Min EMOM:
Even- 5 Bench Press @75-85%
Odd- 8/8 DB Rows
5min AMRAP
-10 KB Lunges
-10 Weighted Sit ups
SATURDAY
With A Partner: “Jack”
20 Min AMRAP:
-10 Push Press
-10 KBS
-10 Box Jumps
