MONDAY
A) Back Squats Build to a heavy 5 then 3 x 5 @ 85% 5 DB Bent over row Es between sets
B) 6mins AMRAP 8 Box Step Overs 22.5/15 20 press Ups
4 mins rest
6 mins AMRAP 5 cleans 60/45 5 front squats 5 STOH
TUESDAY
A) Deadlifts 10-8-8 5 x 5 (all working sets)
3 sets 25 V sits 16 skater jumps
B) For Time
10-1 box jumps ring dips KB Swings 24/16
WEDNESDAY
A) Cleans E1.5MOM x 8 Hip Clean + Hang Clean 1-4) 65-70% of 1 RM C&J 5-8) 70-75%
B) EMOM x 4 1)15/12 cal row 2)16 alt DB Snatch 22.5/15 3) 30 DU 4) 20 wall balls 5)12/9 cal Ski 6) 30s Ring support hold
THURSDAY
A) 5 x 8 Strict Press 4 x 30s Earthquake bar BB OH Hold
B) 2 min on 2min off x 5 12 Burpees 10 DB Clean and press 17.5/12.5 6 Strict Pull Ups
FRIDAY
A) 8 mins 4 sets 10 GHD Back extensions 6 Nordics
8 mins 3-4 sets 10 paralette tuck through 2 skin the cats
8 min 4 x 8 Pistols es
B) 3 RFT 10 Hang Power Snatch 45/32 5 OHS 25 Cal Row
