Monday
Olympic Lifts
5 Sets - Every 2 Minutes
2 Hip Snatches + 1 OH Squats
Work up to a working weight and start the EMOM there. Use the same weight or slightly heavier than last week.
14 min AMRAP
15 Wall Balls
10 Supermans
5 Hang Cleans
Wednesday
Upper Body Accessory
7 Sets in Bodybuliding Pit
7 Skull Crushers
7 Double Bicep Curl
5 Strict Pullups
5 Chest Supported Row
EMOM x 18
Min 1: 12 TTB or 16 Hanging Knee Raises
Min 2: 12 Deadlifts 95#
Min 3: Slam Ball Carry 30# to end of building and back
Thursday
Strict Press Progression
4x4 Strict Press
alternate with 8 Bent Over DB Row
Every 3 minutes x5
16 Calories Biked
8 Push Press 65#
Friday
Partner Workout
10 Rounds Total / 5ea
100ft Farmer Carry
8 DB Clean & Jerks 20#
12 Supermans
8 DB alt Snatches
12 Pullups