Monday
Work up to a heavy complex
Every 2 minutes
1 Squat Clean + 2 Front Squat + 1 Jerk
5 rounds for time of:
Run, 400 m
12 Power Cleans, 95/65 lbs
8 Thrusters, 95/65 lbs
Wednesday
Bench Press - E2M for 14 minutes
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 90%
1 @ 90%
For time:
75 Goblet Squats
75 Push-ups
75 Sit-ups
75 Over Shoulder Med Ball Toss
Thursday
Deadlift - E2Min
6 @ 70%
6 @ 72%
4 @ 80%
4 @ 84%
2 @ 90%
2 @ 90%
10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under
Friday
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row
5 RFT - 20 min Time cap
18/15 Cal Bike
15 OH Squats 55/85