Monday
A)
6 sets of 2 Back squats @ 80%
B)
15 min AMRAP
30 air squats
20 American Kettle bell swing 24 / 16
10 HSPU
Tuesday
8 x 400m run
rest 90 sec in-between
Wednesday
A)
E3mom for 15 minutes
Max effort strict pull ups. (If assisted, 3 minimum).
B)
20 min AMRAP
200m farmer carry (32/20 kb)
20 press ups,
10 push jerks (30/22.5 db)
Thursday
OHS tekkers
build to challenging but technically sound 3 reps from the floor
B)
10 min AMRAP
10 OHS 60/40 (unbroken weight)
50 du
Friday
A)
Hang power clean
5-5-3-3-3-3
B)
For time
30 cal row
30 hang power cleans 60/40
30 burpees over the bar
Saturday
Sweat
25 min AMRAP (In pairs)
150 box jump over 24/20
125 wall ball
100 db dl (30/22.5)
75 TTB
Strength
A)
Strict press 5 x 10
B)
3 rounds- max Dball hold (on chest), 60 second plank, 20 sit ups.
Rest 60-90.
