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 OR Chest Supported Row Machine
For time:
50 GHD sit-ups or V-Ups
40 dumbbell snatches, alternating
30 pull-ups
20 push-ups
10 cleans
Wednesday
Snatch Complex
5-6 sets
1 Hang Power Snatch + 2 Hang Squat Snatch
For Time
30 Bodyweight Back Squats (reduce the load to complete these in ~3-4 sets)
1,000m Row
Finisher
Tabata - 4 min
Sumo KB Deadlifts
Lunges
Thursday
Strength Circuit - 4-5 sets
10 Deadlifts
7 Ab Rollouts with deadlift bar
10 Russian Step Ups
7 Skull Crushers
20min AMRAP
1km Bike
12 Back Squats
15 PVC Situps
Friday
Sweaty Fridays!
Part A
4km Bike for time
Part B
15 min AMRAP
25 Ball Slams
50 Double Unders
25 DB Shoulder to Overhead
50m Slam Ball Carry
Part C
6 min AMRAP
30s Plank with Knee Tucks
8 Supermans
6 Pullups
4 Burpees