Monday
5 Sets
2 Hang Cleans + 1 Jerk
4 Rounds For Time
150 Single Skips
20 Box Jumps
20 DB Snatches
20 Single Arm DB Overhead Squat (10 & 10)
Wednesday
4 Sets
3 Deadlifts (increase from last week!)
3-5 Pullups
For Time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Cal Bike
Pushups
Lunges
Thursday
Every 2 minutes for 12 minutes
4 Push Press
8 DB Bent Over Row
For Time
Accumulate 2500lbs of Push Pressing
Every minute complete 6 Situps
Friday
4 sets
6 Tempo Back Squats (increase weight from last week)
4 Strict Pullups
25min AMRAP
1 Mile Run for time
then immediately into
2,3,4,5… until time is up
Hang Power Cleans
Burpee Over Bar
DB Glute Bridge