Weeks Workouts 10/9


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


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