Monday
A) E1.5MOM x 12 1-3) 4 Jerk in catch position 4-6) 3 Jerk with 2 sec pause in catch 7-12) 1 Jerk @80-95%
3 Rnds 8 Bulgarian split squats ES max reps Pull Ups
B) 3 RFT (12TC) 20 SA KB Clean & Press 24/16 (10 Es) 20 SA KB Thruster 24/16 (10 Es) 20 Burpee Pull Ups
Tuesday
A) 7 Rnds 10 Deadlifts 3 med ball throw in lunge position Es
B) E2MOM x 10 100m Row
Wednesday
A) 3 x 5 OHS 1-2-1-0 2 x 5 Snatch Balance 5 x 2 Hang Snatch
B) 9 Squat Snatch 40/30 100 DU 7 Squat 55/40 Snatch 100 DU 5 Squat Snatch 70/50 100 DU
Thursday
A) BMU Progressions - banded MU - butterfly/ kipping practice
4 RNDS 4 x 6 Tempo ring dip 1-5-1-0 - 30 sec hollow hold - 3 MU/ 6 C2B/PU
B) 500m Row 30 Pull Ups 500m Row 20 C2B 500m Row 10 BMU
Friday
A) 8 mins Hand stand walks practice
4 Rnds (16mins) 8 Front Squats 10 DB Step Ups 8 DB strict press
B) For Time (18 TC)
25 HSPU 20 Pistols 400m Run 1 min rest 20 HSPU 20 Pistol 400m Run 1 min rest 15 HSPU 20 Pistol 400m Run
