Wednesday 1. Every 2 minutes for 12 minutes Power clean + Hang Clean 2 AMRAP x 9 minutes 15 Toes to Bar 10 DB Deadlifts (50/35) 5 ground to Overhead (50/35) Straight into 6 min time cap to find one rep max clean
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Tuesday 1. In Partners complete 5 Rounds each AMRAP x 2 minutes Row 12/9 cals 8 Burpee Box Jump Overs Max rep Shoulder to Overhead (165/115) One partner works at a time
Monday 1. Back Squat 6RM 2. AMRAP x 8 minutes 5-10-5-20……. Wall balls (20-14) Pull ups
Friday 1. EMOM 1- staggered stance stiff leg Deadlift x 10 2- staggered stance stiff leg Deadlift x 10 3- reverse hyper x 20 2. Every 2 minutes for 16 minutes 1- 350/300m row 2- 7 Burpee Box jump over + 10 Toes to Bar
Thursday 1. In Partners Alternate Rounds 5 Rounds each 30 Double Unders 10 Goblet Squats (70/50) 5 Shoulder to Overhead R arm 5 Shoulder to Overhead L arm
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