Monday
A) E1.5MOM
1-4) 4 High Hang Squat Clean (speed under bar)
5-8) 1 Squat clean 1 Hang Squat Clean 3 Front squats 1 Jerk
8 mins Build to Heavy clean and Jerk
B) E4MOM x 4
1) 0dd max cleans at chosen weight Even - Rest
2) AMRAP 25 air squats 8 DB Cleans 22.5/15 10 Burpees
3) Rest
4) AMRAP 12 Thrusters (same weight as A) 12 Cal Row
Tuesday
A) EMOM x 6 Rnds 1) 16 KB pull Throughs in Plank 2) 20 Russian twists 3) 5 tempo pullUps 3-0-1-2 4) 45 secs min plank 5) 8 BB Row
B) 7 min AMRAP 5 strict Pull Ups 20 Ab Mat Sit Ups
Wednesday
A) 7 Rnds 5 Deadlifts 8 Bench
B) 10-1
Deadlifts 100/70 Wall Balls 9/6 Ring Dips
Thursday
A) 4 x 10 inverted plate taps
B) 1200m Row Buy In
5 Rounds 10 HSPU 15 TTB 25 KB Swings 50 DU
1200m Row Buy Out
Friday
A) Back Squats
3 x 10 2 x 8 3 x 5 2 x 3
B) 3 RFT 14 DB Lunges 22.5/15 200m Row 14 Alt DB Snatch 22.5/15 200m Row 4 Devils Press 22.5/15 200m Row
