THURSDAY:
A)
3 Rounds: (1 minute btw rounds)
12 DB fly
12 Floor presses
12 DB push press
B)
4 Rounds: (1 minute btw rounds)
20 V ups
20 Plank jacks
40 Med ball twists
30 sec row sprint (damper on 10)
FRIDAY:
A)
Build a heavy complex:
Power clean + front squat + hang power clean + front squat + full squat clean
B)
6 Minute AMRAP:
5 Power cleans (95/65)
7 S2OH
9 Pull ups
Rest 3 minutes and repeat (start where you left off)