Monday
Part A
Squat & Press
5 Tempo Back Squats 3s down + 2s pause +1s up
Part B
Every 3 Minutes for 18 minutes (3 sets of each):
Set 1: 400m Run
Set 2: 20 Box Jumps, 15 KB Swings, 10 Pushups
Wednesday
Part A
5 Sets - every 2 minutes
2 Clean and Jerks
Part B
AMRAP 15 minutes
20 Double Unders
1 Clean and Jerk, start at 50% and every set increase by 5-10lbs. Once you have reached your heaviest that you can continue to do, keep at that weight through the remaining time.
Thursday
Part A
6 Sets
4/leg heavy rear foot elevated split squats
20 situps
Part B
AMRAP 10
10 Bench Press
10 Ball Slams
10 Walking Lunges/Leg
Friday
Ankle and Hip Mobility for 15 minutes
Warmup
Partner workout
”You go, I go”
AMRAP 25 min
5 Power Cleans
7 Toes to Bar
11 Wall Balls
100ft 30lb Slam Ball Carry