Monday

(A) Back squat - heavy single

(B) 15 minute cap 

10, 15, 20 reps

  • wall ball

  • DB power clean

Then, 20, 15, 10 reps

  • wall ball

  • DB snatch

Tuesday

(A) Push Press - Heavy set of 3

(B) 11, 10, 9, 8, …3, 2, 1 reps, not for time

  • kettlebell swings

  • push press

  • box jump, with step down


Wednesday

(A)

  • Row 2 minutes @ 75% RPE, rest 2

  • Row 1 minute @ 85% RPE, rest 2

  • Row 2k


(B) 1 - 3 rounds

  • Reverse V up on Rower - 10 - 12 @3131

  • KB side bend - 3 x 8 - 10/each

  • Side plank - 3 x 30 - 40s/each


Thursday

(A) Tall clean + hang clean - 10 x (1 + 1) OTM

(B) Deadlift - 15 minutes to build to heavy set of 5

(C) 4 x OT2M - 12s AB sprint

Friday

Alternating OTM, for 20 minutes

(A1) 3 - 5 Z press, HSPU off box, or HSPU off box/hands on DB

(A2) 4 - 6 Dual DB row

(B) AMRAP in 12 minutes

  • 16 SA OH DB walking lunge

  • 10 burpees over DB

  • 25 double unders/40 singles

Saturday

Partner workout

Accumulate 7,500m row

alternating every time, partner completes one round of

  • 8 box jumps

  • 10 DB hang clean & jerk

  • 200m run