Sunday
Clean and Jerk
6 x 2.2.2 rest 10 sec/2 mins
Build to heaviest set
EMOM 10
- 5 x Power Clean and Push Jerk at 70%
- 8-10 Strict Pull ups
Monday
AMRAP 13
55 Deadlifts 102/70kg
55 wall balls
55 cal Row
55 HSPU/ Hand Release Push ups
Tuesday
Back Squat 6-6-6-6
increase 2-5kg from last week
same weight across all sets
AMRAP 12
10 Front Squats (from floor) 60/40kg
10 Bar over Burpees
Wednesday
Push Press – build to 3 Rm
For time
1000m row
400m run
750m row
800m run
500m row
1600m run
Thursday
For time
25 Hang Power cleans
5 Ring dips
20 Hang power cleans
10 Ring dips
15 Hang power cleans
15 Ring dips
10 hang power cleans
20 ring dips
5 hang power cleans
25 ring dips