Monday
A1. Front Squatx5x3@75%
A2. Weighted pull upx3x5
B1. GHD Sit upx15x3
B2. Arch Holdx45 secx3
B3. Side plankx30 sec/sidex3
+
3-5-8-13-21
Clean (weight is lowered twice, once after 3 reps, once after 8 reps)
Pull up
*weight should be 70-80% or so, then 50-60%, then 40%
Tuesday
A. Snatch@75% Every 90 seconds 2 reps for 6 sets
B1. HSPU negativex1x5....slowest possible
B2. Tuck or L Sitx10-20 secx5
B3. DB Strict Pressx5x5
+
5 min amrap
100 m run
10 push ups
10 alt db snatch@55/40
rest 90x3
Wednesday
A. Push Pressx5x3@75%
B1. Sled Pushx40 ftx4
B2. One arm DB Rowx5/sidex4
B3. Bicep Curlsx10x4
+
3 rds
15 cal row
15 Thrusters@95/65
60 du/120 su
Thursday
A. Back Squatx5x3@75%
B1. Rear elevated split squatx6/legx3
B2. Hollow Rockx15+Hollow Holdx20 secx3
B3. Sorenson holdx20-30 sec x3
+
9 min AMRAP
40 Wall Ball
30 T2B/40 HKR
20 Burpees
Rest 3 min
9 min AMRAP
20 Wall Ball
15 T2B/20 HKR
10 Burpees
Friday
A. Clean and Jerk-every 90 for 6 sets-2 reps@75%
B. Every 2 minutes, working for 90 seconds \
1-DU
2-HSPU
3-High Hang Power Clean
+
20 min AMRAP
200 M Run
3 Box Jumps
3 Power Cleans
200 M Run
6 Box Jumps
6 Power Cleans
(add 3 jumps and 3 cleans each round)