Monday
Work up to a heavy complex then complete sets there
Every 2 minutes for 12 minutes
1 Snatch Deadlift + 1 Power Snatch + 2 OH Squat
18 min AMRAP
15 Ball Slams
30 DU
15 Russian Twists per side (with Slam Ball)
30 DU
15 Goblet Squats
Wednesday
5 Sets
8-10 Heavy DB Push Press
5 Pullups
Rest 1 min - 90s between each set
3 Rounds
400m Run
18 KB Swings
9 Bench Dips
Friday
EMOM 10
Min 1: 10 Box Jumps
Min 2: 10 Pushups
Rest 2-3 min
EMOM 10
Min 1: 10 Arnold Press
Min 2: 10 V-Ups
Rest 2-3 min
EMOM 10
Min 1: 10 Hollow Rocks
Min 2: 10 Bulgarian Split Squats (total)