Monday
Back Squat- 4-4-3-3-2-2 Start first set at 70% and add weight every set
600m Run @85% effort
-rest 3:00
300m run (sprint)
-rest 2:00
Repeat
Tuesday
“Nutts”
For time:
-10 Handstand push-ups
-15 Deadlifts
-25 Box jumps (30/24)
-50 Pull-ups
-100 Wallballs
-200 Double-unders
-Run 400 meters with a 20/10kg plate
Wednesday
30min EMOM
Min1: :40 row
Min2: 8 DB HPC
Min3: 25sec hollow hold
Min4: 8 DB Push Press
Min5: :40 bike
Thursday
Deficit Deadlifts – 4×6 @60% or more
3×25/18cal bike. Rest at least 3:00
Friday
Pause Split Jerk + 2 Split Jerks – 5 Heavy Sets
6min amrap
-7 STOH P:(62/46) F:(52/35)
-8 box overs
-9 wall balls
Saturday
25min AMRAP
-20 KB Snatch
-20 v-ups
-20 Goblet squats
-20 push ups
One partner runs 400m while other partner works. When partner finishes run switch.
