MONDAY
Deadlift- 4×3 @70-80% NO TNG reps, working speed here
CFG Endurance Test
TUESDAY
30min EMOM
Min 1: 8/8 SA DB Push Press
Min 2: 20 Sit Ups
Min 3: 10 DB Walking LUnges
Min 4: 10 Ring Rows
Min 5: 12/9cal Row
WEDNESDAY
Jerk From the Back- 6×1 @80-90% with 3 Sec Pause in spllit + 3 Sec OH Hold
7RFT
-7 OHS
-7 T2B
-21 DU
THURSDAY
3 Sets:
-1 Wall Walk +10 Shoulder Shrugs
-3 Super Slow Shoulder Swimmers
800m Run
Rest 3min
400m Run
Rest 2min
400m Run
Rest 2min
800m Run
FRIDAY
7 Min EMOM:
-2 Hip Cleans @80-90%
4min AMRAP
-8 Burpees
-12 KBS P:(32/24) F:(24/16)
SATURDAY
For Time
-100 Thrusters
-100 Box Jumps
-200 Wall Balls
-100 V-ups
-100 Push ups
