Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 2 OH Squats
Work up to a working weight and start the EMOM there.
Part B
5 Rounds For Time
4 Snatches
8 Box Jumps
8 Push Press
4 lengths Running from the roll up door to the gate
Wednesday
5 Sets in Bodybuilding Pit
8-12 Leg Extension
8-12 Arnold Press
8-12 GHD Situps
8-12 Skull Crushers
1 min Plank
Part B
Every 3 minutes for 4 sets (12min total)
100ft Sprint
14 Alt DB Snatches
14 Lunge with DB Overhead (switch OH DB at 7)
14 Goblet Squats 35#
Friday
Partner Workout
20 Cal Bike Each (one at a time)
50 Deadlifts #115
60 Pushups
70 Double Unders
20 Cal Bike Each (one at a time)
70 Heels to Heaven
60 KB Pull Throughs
50 Sumo Deadlift High Pull #65
20 Cal Bike Each (one at a time)