Monday
Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min weighted plank
For Time
400m Run
21 DB Power Clean
21 DB Shoulder to OH
400m Run
15 DB Power Clean
15 DB Shoulder to OH
400m Run
9 DB Power Clean
9 DB Shoulder to OH
Wednesday
Clean Complex
EMO2M for 18 minutes
3 Power Cleans
2 Front Squats
1 Push Jerks
AMRAP 13
9 Calories Rowed
9 Deadlifts 85#
9 TTB/Hanging Knee Raises
Friday
5x4 Back Squat
5x4 Deadlift
Turkey Tabata - 8 min
Jumping Lunges
Air Squats
Ball Slams
DB Thrusters
Saturday
Alphabet Workout