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MONDAY

Deadlift
5 x 3 Increasing

4 RNDS
15 KBS  53/35
50 DU
REST 3min. 
4 RNDS
9 OHS  95/65
9 C2B


TUESDAY

EMOM 8min. 
Min. 1- 5-8 Strict HSPU
Min. 2- 20sec. Ring Support Hold

EMOM 7min. 
6 T2B
6 S2OH  175/115


Wednesday

Squat Clean & Jerk
8 x 1  Increasing

5 RNDS
10 KB Squat Snatch  53/35
10 Box Jump Over  24/20


THURSDAY

TABATA x 5
Burpees
DB Walking Lunge
Plank Hold
Shuttle Sprint
Handstand Hold


FRIDAY

3 RNDS
30 HPCL  135/95
30 WB  20/14
30 Cal Row


SATURDAY

OPEN 11.2
AMRAP 15min
9 DL  155/105
12 Push UPs
15 Box Jump  24/20


SUNDAY

For Time
1,000m Row
Rest 4min. 
Repeat for a total of 3 rows. 

Core TABATA


Barbell

Power Snatch
Hang Clean & Jerk

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