Sunday
A. Tempo Front Squat AHAP
5 Sets of 5 Reps @42×2
B. EMOM 12
- 5 x Hang Snatch @ 50/30
- 8-10 Bar over Burpees
Monday
A. Strict press 4 x 10 (Same load)
B. Pendlay Row 4 x 10 AHAP
C.
AMRAP 2 x 5 (2 min rest)
10 Russian KBS 32/24kg
10 Goblet Squat 32/24kg
Tuesday
A. HSPU Skill practice
B.
AMRAP 15
40 Cal Row
20 Push ups
Wednesday
A. Every 90 secs x 5 rounds – 10 OHS 50/30
B. For time (30 min Cap)
10-9-8-7-6-5-4-3-2-1
Power Clean 60/40
2-4-6-8-10-12-14-16-18-20
STOH 60/40
Thursday
A. Muscle up skill/Strength
B. EMOM 21
- 50 Du’s (45 sec max)
- HSPU x 5-7
- Pull ups x 8-10