Monday
Olympic Lifts
6 Sets - Every 2 Minutes
1 Hang Snatch from the knee
Work up to a maximal weight.
EMOM - 12 min
Min 1: 12 steps DB Death March
Min 2: 16 Seated DB Press
Min 3: 16 Heels to Heaven
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
4 Deadlifts
Every 3 minutes for 5 sets
9 Front Squats at 70% of max FS
6 Pullups
21 Russian Twists (42 touches)
in remaining time, complete as many Double Unders as possible
Thursday
Bench Press Progression
Every 90s for 9 Sets
2 Bench Press @ 85%
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts
Back and Lower Body Stretches led by coach
Friday
Partner Workout
Rowing Races
7 Races to 500m Row - set distance to clock time
After each race
First Place rests
Second Place completes 5 Burpees
Third Place completes 5 Turkish Getups
Coach determine if 4th place is necessary and selects 'punishment'