Monday
5 sets
3 reps at 85% of 3RM from max Bench Press with Pause
4 rounds for time of:
Row 500 meters
50 double-unders
5 Pushups
Then,
200-ft overhead walking lunge
Wednesday
Clean Complex
5-6 sets
1 Hang Power Clean + 2 Hang Cleans + 1 Jerk
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps pullups
Thursday
Strength Circuit - Cami’s Favorites
20 minutes of continuous movement
5 Heavy Deadlifts
3 Strict Pullups
1 Heavy Back Squats
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches
Friday
Sweaty Fridays!
21-15-9 reps, for time of:
Hang power cleans
Burpees
Two rounds for time of:
Row 1000 meters
50 Thrusters 35#
30 Knees to Elbows