Monday
Olympic Lifts
6 Sets - Every 2 Minutes
2 Hang Snatches from the knee (progressing down from the Hip)
Work up to a working weight and start the EMOM there. Goal should be for the weight to feel heavy while light enough to work on technique.
TABATA - 16min
Air Squats
Pushups
Situps
Pullups
Wednesday
Deadlift Progression
Every 2 minutes for 14 minutes
5 Deadlifts
Every 4 minutes for 6 sets
Complete the following in 3 minutes (reminaing minute is rest)
14 DB Shoulder to Overhead
7 Bench Dips
Max Calories Rowed
Thursday
Bench Press Progression
Every 90s for 9 Sets
3 Bench Press @ 80%"
5 Rounds for Time - 20min Timecap
30 DB Walking Lunges
20 TTB or Hanging Knee Raises
10 Squat Cleans #65
Friday
Partner Workout - altering rounds
14-12-10-8-6-4-2-4-6-8-10-12-14
Jumping Pullups
Wall Balls
DB Bench Press