Monday
A) 10 mins HS Holds
B) 3RM Front Squats
* In-between first 3 front squat sets
(25% max) Strict C2B's
5-10 C2B's
14 Renegade rows 22.5/15
C) Fran 21-15-9 Thrusters 43/29 Pull Ups
Tuesday
A) E1.5MOM x 10 Odd) 3 Power Cleans Even) 3 Jerk B) E2MOM x 3 8 deficit RDL
C) 5 RFT 20 Cal Row 10 Ring Dips 6 DB Hang Clean & Press 1 x 30/22.5
Wednesday
A) 4 x 8 Elevated front foot KB Lunges with 4 sec pause at the top Es B) Build to a heavy 2 Snatch Balance 1 OHS
C) 12 AMRAP 3 KB Hang Snatch 2 x 24/16 6 Burpees over KB 9 Goblet Squats 1 x 24/16
Thursday
A) 14 mins 3 Rounds 5 HSPU 10m HS Walks 2 wall walks 2 mins Rest
B) 14 Mins 5 RM Bench Press
C) 3 RFT 400m Run 40/30/20 Press ups 16/12/8 DB Push Press 22.5/15
Friday
A) CHIPPER 35 TC (Get through the reps as you wish) 300 Cal Row 70 Squat Snatch 43/30 140 TTB *E3MOM 10 box jumps 24/20
Cool Down E2MOM 1) Pigeon Pose 2) Forward Hinge 3)Frog 4) Lat Stretch
Saturday
A) E2MOM x 10 8 Deadlifts
B) 20 AMRAP 100 FT DB Lunges 2 x 22.5/15 28 DB Snatch 22.5/15 80 DU
