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.
5 Rounds
300m Row
12 Power Cleans
10 Push Jerks
8 Back Squats
6 PVC Situps
Wednesday
Lower Body Accessory
7 Sets - in Bodybuilding Pit
5/leg DB Lateral Lunge
5 Heavy Goblet Squats
5 Banded Hamstring Curl
20 Calf Raises
Every 3 minutes x 5 Sets
20 Box Jumps
20 Wall Balls
Thursday
Strict Press Progression
3x3 Strict Press
alternate with 8 Bent Over DB Row
Friday
Partner Workout
In Teams of 2
400m Run/400m Row together
40 Hang Power Cleans
400m Run/400m Row together
40 Front Squats
400m Run/400m Row together
40 Push Jerks
400m Run/400m Row together
40 V-Ups