Monday
A) E1.5MOM x 6 2 Jerk in split Catch position EMOM x 8 1 Split Jerk @ 80%
B) 5 RFT (20 TC) 20 cal Row 20 Hang Clean and Press 25/17.5 20 burpees
Tuesday
A) 20 mins 3 Hang Squat clean 8 DB Row ES
B) 12 AMRAP 12 Box Step Ups 22.5 x 2 4 Devils press 12 BJO 10 C2B
Wednesday
A) 8 mins 4 x 7 Banded Snatch Pulls
8 mins 4 x 8 Bench Press
8 Mins 4 x 5 Power Snatch
B) AMRAP in 10 30 snatches 34/20, 30/15, 20/10 30 Snatches 61/34, 50/27, 34/20 30 snatches 75/45, 61/34, 50/27 max snatches 100/55, 75/45, 61/34
Thursday
A)i) E2MOM x 7 1-4) 5 OHS @ 65% 5) 5 OHS @ 70% 6) 5 OHS @ 75% 7) 5+ OHS @ 75%
ii) Ring Muscle Up Drills
B) AMRAP in 12 mins 150 wall balls 9/6 90 DU 30 Muscle Ups
Friday
A) 5 RNDS
8 Romanian Deadlifts 8 Paralette Tuck throughs 10 Ring Dips
B) E3MOM x 5 250m Row 10 Deadlifts 100/70