Monday
4 Rounds in the Pit
10-14 reps of everything
Back Attack
Roman Chair
Leg Extension
Arnold Press
Every 2 minutes for 16 minutes
175m Row
15 V Ups
Wednesday
Work up to a max Power Clean and Jerk
4 Rounds
400m Run
12 Power Cleans
12 Front Squats
Thursday
Barbell Complex
Work up to a heavy set of the following, and then do 3 sets at that weight
5 Deadlifts
3 Power Cleans
2 Front Squat
1 Power Jerk
Rest 60s-90s between sets
For Time
600m Row
50 Over the Shoulder Slam Ball Clean
40 GHD Situps
30 Thrusters 55#
20 Bench Dips
10 Pushups
Friday
Work up to a max Bench Press
20 min, 50s on, 10s rest
Box Jumps
Seated DB Press
Double Unders
Burpees
Rest