Monday
A) 6 super sets 5 Tempo Deadlifts 3-1-3-0 5 DB Bent over Row ES
B) E3MOM x 5 100m Row 8 Clusters 50/35
Tuesday
A) E1.5MOM Front Squats 4 x 4 @ 65% 4 x 2 @ 80%
B) 2 Rounds
4 mins AMREP 1-2--3-4-5.. Burpee DB Squat 22.5/15
4 Mins Rest
4 Mins 10 Box Jump Overs 2 Cleans 80/55 (6 Cleans 60/40)
4 Mins Rest
Wednesday
A)i) 5 x 3 False grip weighted ring Pull Ups
ii) E1.5MOM x 8 1-4) 5 Push Press 5-8) 4 Behind the Neck Jerk
B) 4 Rounds 50 DU 40 Sit Ups 30 KB Swings
Thursday
A) Snatch E1.5MOM x 8 (12mins) 4 x 2 Squat snatch at 60-65% 1RM 4 x 1 at 65-70% 1RM
E2.5MOM x 4 (10 mins) 5 x OHS @ 65% 1RM
B) 13min AMRAP 55 DL 100/70 55 Wall Balls 9/6 55 Cal Row 55 HSPU
Friday
A) EMOM x 4 1) 2 Skin the cats 2) 10 m Hand Stand walks 3) 3 single leg squat ES 4) 8 weighted ring dips
B) 4 Rounds 500m Run 3 x (5 Pull Ups 10 Press Ups 15 Squats)
