Monday
A1. Front Squatxx3x5@78%
A2. 1 Arm DB Pressx5/armx5-challenging weight
5 Thrusters
:15 Sled Sprint
Rest 90 secondsx10
Tuesday
A. Power Snatch EMOM 7- 2 reps@78%
B. Scap Y,T,W with #2.5 or #5 plates x10 each wayx3
in between each set, work on DU!!!
6 min AMRAP 12 KB Snatches (sub KBS) 50 DU NO REST 6 min AMRAP 100 M run 6 Box Jump Overs Wednesday 40 MIN SOFT CAP 21-15-9 Deadlift Burpees over bar INTO Run 800 M INTO 21-15-9 T2B Burpees INTO Run 800 M INTO 21-15-9 Pull Up Burpee Box Jump INTO Run 800 M Thursday A1. Back squatx3x5@78% A2. DB Split Squatx5/legx5 B1. Legless Rope Climbx3 (ASSTx3x3) B2. Hollow Holdx45 Sec+10 Alternating V-Ups/Sidex3 10 min AMRAP 1 Lap Wheelbarrow or Farmers Carry
30 Air Squats
20 Lunges
10 Squat Jumps
Friday A. Clean and Jerk EMOM 7- 2 reps@78% 6 rounds 250 M Row 10 Hang Power Cleans@115/75 5 STO 30 Lateral hops over bar
Saturday TBD
Sunday
15 min AMRAP
30 DU
One Lap DBALL Carry
5 DBALL
10 V or Tuck ups
Rest 3 min
Pick a "machine"
2 min work/45 restx2
1 min work fast/90 sec "recovery" super slowx2
1 min FASTER/90 sec offx2
1 min work fast/90 sec "recovery" super slowx2
2 min work/45 restx2