Leo Gym Fire Workout Week 7/12/20

Monday

A) 8E2MOM

1) 8 Strict HSPU

2) 4 weighted DB snatch Es

C) 4 x E6MOM

400m RUN

14 DB Snatch 22.5/15

7 C2B

7 HSPU

Tuesday

A) 14 Mins

Build to a heavy 3 Front Squat

then 3E2MOM 3 Front Squats @ 85%

B) 3 Rounds

30 Ab mat Sit Ups

20 Box step ups (SA) 32/24

10 Burpee Box Jumps

Wednesday

A) EMOM x 5

1) 10 Kip Swings

2) 5 Strict C2B/PU

3) 6 DB Z-Press

4) 2 BMU/10 Banded Pull Downs

B) 9-7-5

muscle Ups

21-15-9

Cal Row

STOH 43/30

Thursday

A) 3E2MOM

3 Clean Pulls

1 Power Clean

1 Front Squat

3E2MOM

2 cleans with 2 sec pause in catch position

3E2MOM

2 Cleans

3E2MOM

1 Clean

B) BB Complex

3 RNDS

60 DU

5 rnds

1 clean 50/35

1 hang clean

1 front squat

1 thruster

Friday

A) 3E2MOM

30 sec DB OH Hold

7E2MOM

3 Push Press

B) E3MOM x 5

20/15 Cal Row

15 box jumps

6 Devils Press

Saturday

A) 12 Mins

Build to a heavy 5 Deadlifts

B) Partner Chipper

1500m Row

140 Deadlifts 60/40

50 Burpee Over Bar

100 Hang Cleans

50 Burpee Over Bar

1500m Row