Monday
Part A
5 sets
5 reps at 80% of 3RM from last week Bench Press with Pause
Alternate with 8-10 Barbell Bent Over Row
Part B
Long Helen
5 Rounds
400m Run or 500m Row
21 KB Swings
12 Pullups
Wednesday
6 working sets
1 Power Snatch from Blocks
1 Squat Snatch from Blocks
1 OH Squat
4 RFT
750m row
9 Power Clean & Jerks
12 Wall Balls
Thursday
Strength Circuit
14-18 Reps
Bulgarian Split Squat/leg
Nordic Hamstring Curls
Back Attack
GHD Situp
4 Intervals
4 min AMRAP + 1 min Rest
6 DB Shoulder to Overhead
6 DB Deadlift
6 Burpees
6/side DB Snatches
Friday
Sweaty Fridays!
For Time
5 Rounds of Cindy [5 Pullups, 10 Pushups, 15 Air Squats]
5 minutes to establish a heavy deadlift
5 Rounds of Cindy
Rest as needed
AMRAP 8
7 V-Ups
10 Ball Slams
13 Double Unders