Monday
A) 3 Pause Cleans
B) 9 min AMRAP 6 Hang Power Cleans 70/45 4 Push Press 70/45 12 Box Jumps
Tuesday
A) 5 RM Deadlifts
B) 5RFT
15 KB Swings 10 Burpees 20/16 Cal Row
Wednesday
A) 3RM Front Squats
B) 20 min AMRAP
10 Thrusters 55/40 8 TTB 400m Run
Thursday
A) Accumulate 2 mins in top of pull up 2 mins L-sit 2 mins Squat hold 2 minsbottom phase of ring dip 3 min plank
B) 7min AMRAP
5 Pull Ups 6 Ring Dips 7 HP Snatch
Friday
A) 12 Push Press
B) 15min AMRAP
30 Double Unders DB Box Step Overs 22.5/15kg, 24'/20"
20 AB mat Sit Ups
