MONDAY

Snatch
1RM

EMOM8
8 Strict Pull Ups
12 GHD


TUESDAY

"The Sevens"
7 RNDS
7 HSPU
7 Thruster 135/95
7 T2B
7 DL  245/175
7 Burpee
7 KBS  70/53
7 Pull Up


WEDNESDAY

Split Jerk
5 x 3 Increasing

4 RNDS
400m Run
10 Burpee Box Jump24/20


THURSDAY

AMRAP 5
10 Cal Row
10 KB Step Up  24/20
10 Push UP
5min. Rest
epeat 2 more times.


FRIDAY

Front Squat
5 x 3 Increasing

AMRAP 15
30 WB  20/14
20 PCL  95/65
5 Ring Muscle Up


SATURDAY

AMRAP 25- Partner
12 Cal Row
2 Burpee
2 Hang Power Snatch95/65
12 Pistols
*Complete 1 full round then switch with partner.


SUNDAY

5 RNDS- 1min Work/ 1min. Rest
SDHP   53/35 KB
Battle Ropes
Reverse Lunges


Barbell

Power Clean
Hang Snatch
Snatch Grip Push Press

 

 

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