Monday
A) 3 rounds for Quality 12 Deadlifts 9 Hang Power Cleans 6 Front squats 3 STOH
B) 20min AMRAP
300m Row
15 Kettlebell Swings 24/16
10 alt DB Snatch 25/17.5
8 TTB Tuesday A)i) 3 Rounds 1 min Max Box Jumps 24/20 rest 1 min
ii) 1 min Max HSPU 1 min Rwst 45 secs max HSPU 1min15 rest 30 secs max HSPU
iii) 3 x 10 Pull Ups
B) For Time
500m Row Buy in
3 Rounds 15 Box Jumps 10 STOH 5 Ring Dips
500m Row . Buy out
Wednesday
A) 3 RM Back Squat
B) 10-9-8-7-6-5-4-3-2-1 Front Squats 60/45 Burpee Bar Jump Overs
Thursday
A) 4 x 3 CMJ @50% BW
6 x 3 Snatch Grip Deadlifts with 2 sec pause at knee
B) 14 min Amrap 8 chest-to-bar pull ups 10 Power Snatches 20 Ab Mat Sit Ups
Friday
A) Strict Press (4 TGU between sets) 2 x 5 @ 70% 2 x 5 @ 75% 1 x 5 @ 80% max reps @ 70%
B) 4 Rounds 2:30 min on, 2:30 min off 10 press Ups 10 HPC 50/35 10 OH Lunges 50/35
