MONDAY
Olympic Lifts
6 Sets - Every 2 Minutes
3 Snatches (progressing down from the Knee - from the floor this time)
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.
Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
WEDNESDAY
Deadlift Progression
Every 2 minutes for 14 minutes
2 Deadlifts - work up to a maximal two
3 RFT
500m Row
21 Ball Slams 20/30
15 DB Push Press 25/35
9 Box Jumps 20/24
THURSDAY
Back Squat Progression
Every 2 minutes for 7 sets
10 Back Squats
Row 2km
rest 4 minutes
Row 1km
FRIDAY
With a Partner, complete the following
3 Rounds
50 Wall Balls
400m Run (with 20# Slam Ball)
50 Ball Slams
400m Run
50 Situps throwing ball to each other at the top of each situp