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. Use the same weight or slightly heavier than last week.
Evert 4 minutes x 5 sets
200m Run
15 Thrusters
8 Burpees Over Bar
Wednesday
Lower Body Accessory
7 Sets - in Bodybuilding Pit
5/leg Bulgarian Split Squats
5 Heavy Leg Extensions
5 Reverse Hyper
21-18-15-12-9
Back Squats
Toes to Bar or V-Ups
Thursday
Strict Press Progression
5x5 Strict Press
alternate with 8 Bent Over DB Row
EMOM for 15 minutes
Min 1: 50 Double Unders
Min 2: 20 Russian KB Swings
Min 3: 15 Pushups
Friday
Partner Workout
Alternating Rounds for 26 minutes
P1: 30 Double Unders
5 Hang Power Snatches
15 Box Jumps
P2: 400m Row