Monday
A) E1.5MOM x 8 1 Squat clean 1 Hang Clean 1 front Squat
B) 25 min AMRAP 400m Run 4 cleans @ BW
Tuesday
A)i) 3 x 10 chin-ups
ii) Strict Press 10-8-5 5+ @ 85% 3+ @ 90% 1+ @95%
B) 5 RFT 30 DU 15 Push Press 40/30 12 TTB
Wednesday
A) Front Squats 10-8-5 5+ @ 85% 3+ @ 900% 1+ @95%
B) Same plate must be used for all movements
14 Min AMRAP 8 Plate GTOH 10/15 8 OH Plate Lunges 10/15 8 Burpee to plate
Thursday
A)i) E2MOM x 3 Max HSPU
ii) Deadlift Build to a 3RM
B) 5 x 2 min on/ 2 min off 6 DL @ 70% 3RM 8 HSPU max Cal Row
Friday
A)i) 4 x 3 Broad Jumps
ii) Kipping Practice EMOM x 2 1) 12 beat swings 2) 10 kip swings 3) 8 kip with re-grip 4)5 Kip with Pull to bar 5)5 Kip with pull to bar, then push away 6) 5 Consecutive kipping pull-ups
B) 7 min AMRAP 2 BJO 2 C2B (reps increase by 2 each round)
3 min Rest
7 min 2 KB Swings 2 Press Ups 2 TTB (increase by 2)
