1. Every 30 seconds for 4 minutes 3-5 Strict Pull ups EMOM x 4 minutes 3-5 muscle ups 2. For Time 21-15-9 Power Cleans (135/95) Burpee to target * Power Cleans increase in weight 15- 155/105 9- 185/125
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Tuesday 1. Build to heavy 3RM Deadlift 2. Every 4 minutes for 16 minutes 20/15 cal row 20 Deadlifts (185/125) 20/15 push ups
Monday 1. Push Press 3 RM 2. 4 Rounds For Time 15 Front rack Lunge (135/95) 12 Box jump over 9 Handstand Push ups
Friday 1. EMOM x 10 Hang clean 2. 4 sets of AMRAP x 2 minutes 100m run 6 Burpee over Bar Max rep clean and jerk 60% of body weight Rest 1 minute
Thursday 1. 3-4 sets not for Time 100ft prowler Push ( 50 high 50low) 1 rope climb 10cal assault bike ( just arms ) 2. In Partners complete 3 Rounds each alternating 250m row 10 Toes to Bar 20 DB Snatch (50/35)
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