MONDAY
A) Cleans E1.5MOM x 3 3 position clean (above knee, below knee, ground, building weight over the 3)
E2.5MOM Clean & Jerk 1 @ 75% 1 @ 80% 1 @ 86% 1 @ 92% 1 @ 97% 1 @ 100%+
B) 5 Rounds 400m Run 15 Thrusters
TUESDAY
A) EMOM x 5 1) 20sec Knuckle up hang 2) 30 DU/secs attempting 3) 10 banded straight arm pulldown 4) 15 hollow rocks 5) 8 arch to hollow (push back) on box
B) 8 min AMRAP 50 Double Unders 5 muscle Ups
WEDNESDAY
A)i) Handstands - pairs E2MOM x 5 50 ft Handstand walk (max 1 minute of work)
ii) 16 mins
Max height single leg box jumps 5 Nordics each set
B) JT 21-15-9 HSPU Ring Dips Push Ups
THURSDAY
A) 5 RM Front Squats
B) E1.5MOM 1) 15 Cal Row max HP Cleans 40/30 2) Rest 3) 12 Cal Ski max Pull ups 4) Rest 5) 15 Cal Row max Front Squats 40/30 6) Rest 7) 12 Cal Ski max Press Ups 8) Rest 9) 15 Cal Row max Push Press 40/30 10) Rest
FRIDAY A) Deadlifts 8 @ 60% 6 @ 70% 5 @ 80% 3 @ 85% 2 @ 90%
B) 3 ROUNDS 6 min on 600m ROW AMRAP 20 KB Swings 10 KB Cleans ES 10 KB Press ES 10TTB 3 min REST
