Friday 1. EMOM x 10 Power Clean + Jerk 2. 5 Rounds of Min 1- 12/10 cal row + max clean jerk (155/105) Min 2- Rest
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Thursday 1. 3 Rounds For Time 30 kettlebell Swings (70/55) 20 pistols 10 Box Jumps (30/24) 2. 3 sets Bent over row x 8-10 Banded tricep push down x 15-20
1. 2RM Overhead Squat 2. In teams of 4 Two people working at a time two resting 300 Overhead Squats (115/75) 150 Toes to Bar One person is always on the bike which dictates the length of the work Males bike 20cals Females 15
Tuesday 1. 4 sets of Stiff leg Deadlift x 8-10 Ring dips x 5-10 2. In Partners share the workload how you like AMRAP x 14 minutes 50 Dumbell step Overs (50/35) 100 DB Snatch (50/35) 200 Double Unders
Monday 1. 2 Rounds For Time 20 Burpee Pull ups 20 Thrusters (135/95) 2. 2 Sets of Bulgarian split squats x 20 reps each leg ( constant tension ) V-ups x 15 reps
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