Monday
A)i) Clean and Jerk E2MOM 0-6) 3 clean 3 Jerk (3 sets) 6-12) 2 Clean, 2 Jerk (3 sets) 12-18) 1 Clean & Jerk (3 sets)
ii) 5 x 4 Tempo C2B/Pull Ups - 3-0-1( or jump)-1
B) 5 RFT 10 DB Cleans 25/17.5 10 Pull Ups 15 box jumps 24/20 90 secs Rest
Tuesday
A)i) 10 Mins HS Holds
ii) 3 Rnds (12mins) 5 RDL 5 Bent over Row Max strict Dips
iii) 3 x 100ft heavy front rack walks (DB or KB)
B) 7 AMRAP 40 DU 20 KB Swings 24/16
Wednesday
A)i) 1 RM back Squats 2 x 3 @ 80%
ii) 10/10 Elevated Side Plank on a box with knee raises Rest 60 secs
B) 3 Rnds 350m Row 15 Thrusters 43/30 15 burpees
Thursday
A)i) 3 Rnds 4 strict TTB 8 TTB 30s Hollow hold 15 press Ups 2 mins rest
ii) 3 Rnds 8 DB Bench Press 8 plyo press Ups
B) 120 box jumps E2MOM 8 TTB 6 Alt DB snatch 30/22.5
Friday
A) i) 1 RM Strict Press 2 x 3 @ 85%
ii) 4 x 3 Bulgarian Split Squats
B) 18-12-6
Cleans and Press 60/45
* (500m row between sets)
