MONDAY
Front Squat
1RM
3x3
In 7 Minutes:
- 1000m Row
- max Distance Handstand Walk (sub wall climbs)
TUESDAY
"Quality DT"
5 rounds for weight:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks"
WEDNESDAY
Muscle Ups
max consecutive reps
3 Rounds:
1st Min: 30s L-Sit/Hang
2nd Min: 15 Bent Over Barbell Row (95# | 63#)
3rd Min:
4th Min:
THURSDAY
200 Double Unders
Accumulate 3 min in a Handstand Hold
400m Run
Accumulate 3 min in a Ring Support
600m Row
Accumulate 3 min in a Plank
FRIDAY
Clean & Jerk
1RM
For Time:
- 30 Power Cleans (155# | 105#)
every minute 4 lateral bar burpees
SATURDAY
500m Row
10 Rounds:
- 10 Dumbbell Thrusters
- 10 Nurpee Box Jumps
500m Run
SUNDAY
For time:
600m Run
3 Rounds:
- 5 Muscle Snatch (95# | 65#)
- 20 Hand-Release Pushups
- 30 KBS (1.5p | 1p)
600m Run
3 Rounds:
- 7 Power Snatch (135# | 95#)
- 20 C2B Pull-Ups
- 30 Double-Unders
600m Run
3 Rounds:
- 9 OHS (155# | 115#)
- 20 pvc Situps (lvl 2: GHD)
- 30 Walking Lunges