Monday
A) Back Squat E3MOM 3 x 5 @ 75% 3 x 3 @ 85% 1 x max @ 90% *10 Hollow rocks between sets
B) 5 Rnds (18 TC) 25 Cal Row 20 Thrusters 20/15 15 Burpees bar ump Overs
Tuesday
A) E1.5MOM 1-4) $ Snatch Deadlift 5-8) Snatch High Pull 9-12) 3 Hang Power Snatch (3 sec eccentric from hips back to floor between each lift)
B) 20 AMRAP 100ft OH DB Walk (1 OH, 1 front rack) 22.5/15 20 Box Jumps 24/20 10 DB Deadlifts 22.5/15 10 DB Cleans 22.5/15 5 STOH 22.5/15
Wednesday
A) 3 RMDS 15 Kip Swings 20 alternating single leg V sits
B) 40 min AMRAP 60 cal Row 50 DU 40 DB Snatch 22.5/15 30 TTB 20 Ring Dips 10 C2B
Thursday
A) Strict Press E3MOM 3 x 5 @ 75% 3 x 3 @ 85% 1 x max @ 90% *5 banded rotations Es between sets
B) 2 Rounds 6 mins 1000m Row max HSPU 4 mins Rest
Friday
A) Deadlift E3MOM 3 x 5 @ 75% 3 x 3 @ 85% 1 x max @ 90%
B) 5 RFT 400m Med Ball Run 9/6 25 KB Swings 24/16
Saturday
A) 5 Rnds 5 Tempo Front Squats (3-3-1-0) 5 weighted Strict Pull Ups 5 candle sticks
B) 20 AMRAP 10 Front Squats 60/45 10 Pull Ups 300m Row 25 Ab Mat Sit-Ups 10 Front Rack Lunges 60/45
