Monday:
A.
Back squat:
3x6 @ 75%
2x3 @ 85%
B.
For time:
30-20-10
Calories (any machine)
Power snatch (75/55)
-Rest 3 minutes then,
5 Minute AMRAP:
12/9 Calories (different machine)
24 Double unders
Tuesday:
A.
4 Rounds for time:
30 KB swings
20 Box jumps
10 S2OH (135/95) *1 sec pause
-Rest 3 minutes then,
For time:
1 Mile run
Wednesday:
A.
3 Sets:
15 Single arm B.O.R (R)
15 Single arm B.O.R (L)
15 Barbell supinated rows
B.
For times:
21-15-9
Front squat (115/80)
TTB
-Rest 3 minutes then,
For time:
50 Calories (any machine)
Thursday:
A.
4 Sets:
12 DB Front raises
12 Lateral raises
12 Bent over reverse flys
B.
12 Minute AMRAP:
12/9 Calories (any machine)
2 Devil’s presses
*increase by 2 devil’s presses each round
Friday:
A.
Deadlift: pronated grip
3x6 @ 75-80%
2x10 @ 70%
B.
3 Rounds for time:
20 Pull ups
5 Squat cleans (155/105)
5 S2OH