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MON
A. OHS; 2-5 reps; x4, rest as needed
B.
PERFORMANCE
5 rounds for time of:
10 BB C&J @ 60kg/40kg
3 RING MU
FITNESS
5 rounds for time of:
15 DB C&J
5 TOUGH Box Dip
TUE
A1. DL @ 30×0; 2-3 reps; x3, buid from last Wednesday. no fails. no straps.
A2. Single arm bottoms up KB press – 10 reps/arm x 3
B.
PERFORMANCE
30 minute EMOM
Minute 1: 20/15 Calorie Row
Minute 2: 15 Burpees
Minute 3: Rest
FITNESS
30 minute EMOM
Minute 1: 15/10 Calorie Row
Minute 2: 10 Burpees
Minute 3: Rest
WED
A. Squat Snatch; 1 EMOM; x12
B. 18 minute circuit
PERFORMANCE
3 rounds:
1 minute max burpees
1 minute max power snatch @ 40kg/30kg
1 minute max box jumps, 24″/20″
1 minute max thrusters, 40kg/30kg
1 minute max chest to bar pull ups
1 minute rest
FITNESS
3 rounds:
1 minute max burpees
1 minute max power snatch
1 minute max step ups
1 minute max thrusters
1 minute max ring rows
1 minute rest
THU
30 min Mobility
A1. Back Squat; 2-3 reps; x3 – ALL HEAVY – no fails.
A2. HSPU; 2 min max reps @ challenging defecit; x3
FRI
Shoulder Mobility in warm up
A. “Angie”
100 Pullups
100 Pushups
100 ABMAT Situp
100 Air Squats
