Sunday
Deadlift 10-10-10-10
all sets at same weight.
Tabatta 8×20:10
Push up
Sit up
kettbell swing 24/16
Hollow hold
Monday
Open 16.1
or
AMRAP 20
40 Oh plate lunge 20/10kg
20 Burpees to plate
Tuesday
12 mins to est a 1 rm 3 pos Snatch
EMOM 12
- 1x 3 pos snatch at 70%
- 8-12 Toes to bar
Wednesday
A.
Back squat
20 mins to est a 6 rm
B.
for time (20 min cap)
40-30-20-10
Power Clean 50/30
Wall Ball 9/7
Thursday
A. Push press Build to 8 rep max
B. 3 rounds for time.
1 km row
800m run
Friday
gym closed
Saturday
Open 16.2