Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min plank
21-15-9
Box jumps
12-9-6
Clean and jerks
Wednesday
Clean Complex
EMO2M for 18 minutes
4 Hang Power Cleans
2 Front Squats
2 Push Jerks
5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps
Thursday
5x5 Back Squat
5x5 Deadlift
Core work
Friday
4 rounds for time of:
50 air squats
40 back extensions
30 push-ups
10 sets
60m sprints
Monday
Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min plank
3 rounds for time of:
25 kettlebell swings
25 push-ups
Finish with:
5 min max km on the bike
Wednesday
Clean Complex
EMOM for 12 minutes
2 Hang Squat Cleans + 2 Push Press
For Time
2-4-6-8-10-12-10-8-6-4-2
Deadlifts #95
DB Thrusters 20#
Run 400m at the end of 6, 12, and 6
Thursday
5x5 Back Squat
5x5 Bench Press
5x5 Deadlift
Friday
21-15-9
Shoulder to Overhead
Pullups
Complete as many rounds as possible in 16 minutes
20 Toes to Bar
50 Double Unders
10 Squat Cleans