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
