Monday
A) BB Complex 3 Deadlifts 2 Cleans 1 Push Press
B) For Time
20-15-10-5
Cleans 60/40 Cal Row
Tuesday
A) 3 x 5 Snatch Balance 4 x 5 Overhead Squats
B) E4MOM x 5 2 Rounds 12 TTB 12 Thrusters 43/30
Then increase reps by 2 each round until you don't finish 2 rounds within the time frame
Wednesday
A)i) Max height box jump 3 CMJ
ii) 4 x 5 Deadlifts
B) 3 RFT 50 DU 15 Deadlifts 100/70
Thursday
Ai)) 3 x max HSPU 3 x max pull ups
ii) 3 x 5 Strict Press
B) 7 min AMRAP 12 DB OH Squat 22.5/15 10 Burpees 8 HSPU
3min Rest
7 min AMRAP 10 KBS 24/16 10 Box Jumps 24/20 10 Press Ups
Friday
Run 1 x 800m (6 mins) 2 x 400m (4 mins) 4 x 200m (3mins) 4 x 100m (2mins)