WEDNESDAY:
A)
Dead lift:
2x4
3x2
B)
For time:
2 Power cleans (115/75)
2 In place forward lunge (115/75)
4 Power cleans
4 In place forward lunge
6 “ “
6 “ “
8 “ “
8 “ “
10 “ “
10 “ “
Finish with,
50 Calories any machine
THURSDAY:
A)
3 Rounds:
12 DB inc. flys
12 DB supinated front raises
12 Push ups
B)
15 Minute AMRAP:
5 Burpees
10 Box jumps
15 KB swings
FRIDAY:
A)
4 sets:
High hang squat snatch
+ hang squat snatch
+full squat snatch
B)
“Jackie”
For time:
1000m row
50 thrusters (45/35)
30 Pull ups