Monday
21-18-15-12-9-6-3
Power Clean (42.5/30)
STOH
Front Squat
Tuesday
8 rounds of:
30 seconds of toes-to-bars Rest 30 seconds 30 seconds of dips Rest 30 seconds 30 seconds of heavy KB swings Rest 30 seconds 30 seconds of handstand hold Rest 30 seconds
Wednesday
- A) 5 x 10 back squats
- B) 5 rounds of
1 minute walking lunges
1 minute mystery movement
1 minute rest
Thursday
- A) 10minute AMRAP
20 Wall Balls
10 strict pull ups
- B) For max Kcals in 10minutes – 20/15 row/ski/ab rest 20 seconds
Friday
- A) Build to heavy pause Clean + hang clean
- B) Every 30 seconds for 10 minutes – 3 clusters
Saturday
Sweat – EMOM 40 minutes
1- 30 DU + 5 burpees
2 – 15 CTB
3 – 20 DB Snatch
4 – rest
Strength
- A) 6 x6 Deadlift
- B) Split leg lunges and weighted calf raises.
- C) Core
Sunday – Deggers WOD