MONDAY:
A.
EMOM for 3 minutes:
15/11 Calories
EMOM for 3 minutes:
10-15 TTB
EMOM for 3 minutes:
20 wall balls
B.
Back squat:
2x5 @ 65%
1x5 @ 70%
1x5 @ 75%
TUESDAY:
A.
2 Rounds for time:
800m run
50 Sit ups
25 Chin ups
WEDNESDAY:
A.
Build to a heavy Hang power snatch
B.
For time:
50 Hang power snatches (75/55)
25 bar facing burpees
THURSDAY:
A1.
E3MOM x 4
:20 max cals on echo bike
A2.
Establish a 1RM weighted dip
A3.
E3MOM x 3
:20 max cals on echo bike
FRIDAY:
A.
For time:
50/40 Calories
Right into,
5 Rounds of:
10 Back squats (95/65)
10 Pull ups