Monday
A) 2 RM Jerk 5 Bulgarian split squats between sets
B) For Time 30 KB Snatches 24/16 15 TTB 20 KB Snatches 15 TTB 10 KB Snatches 15 TTB
Tuesday
A) EMOM x 5 30 secs Handstands 5 strict pull ups 5 strict HSPU 30secs DU/DU practice
B) Annie 50-40-30-20-10 Double Unders Ab Mat Sit Ups
Wednesday
A) Tempo 1-3-1-0 5 x 5 OHS
B) For Time
1000m Row 50 Thrusters 20/15 30 Burpee bar Jump Overs
Thursday
A) 5 x 5 Bench Press 8 Ring Dips
B) Tabatta
Box Jumps 20/24 KB Swings 24/16 Press Ups HPC 40/30
Friday
A) 5 x 6 Deadlifts
B) 3 Rounds For Quality 20 Wall Balls 8 strict Pull Ups 30 sec L-sit 8 box jumps 30/24
