MONDAY
A)i) E1.5MOM x 3
Strict HSPU 1) as many reps as possible 2) rest
ii) 6 x 3 single leg squats Es
B) 8 min AMRAP 10 DB Thrusters 22.5/15 40 DU
TUESDAY
A) EMOM x 3 1) 6 Pull Ups 2) 8 Kip swings with re-grip 3) 5 Chest to bars 4) rest 5) 2 Muscle Ups
B) 10 BMU 10 KB Snatch 24/16 Run 800m 20 C2B 20 KB Snatch Run 400m 30 Pull Ups 30 KB Snatch 800m Run
WEDNESDAY
A) 15 mins Build to heavy complex 2 press in Snatch grip 2 snatch balance 2 OHS
3 x 2 tempo OHS 3X1X
B) For time 100 ft OH DB Lunge 22.5/15 20 cal Rowi 100 ft OH DB Lunge 20 cal Ski 100 ft OH DB Lunge 30 burpees 100 ft OH DB Lunge 30 HSPU
THURSDAY
A)i) Max Height Box Jump
ii) E2MOM x 8 8 Deadlifts (same weight for all sets)
B) 13 min Ladder 2-2-2, 4-4-4, 6…. KB Swings 24/16 Box Jumps 24/20 Ring Press Ups
FRIDAY
A) E1.5MOM x 10 1 Clean & Jerk @ 87.5%
B) 18 mins 6 Squat Cleans 50/35 6 STOH 350m Row
