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
