29/07

A. Power Clean; 1 EMOM for 10 min B. Front Squat @ 25×1; 2-4 reps; x5, rest 2-2:30 min – keep strict with tempo C. KB Swing; 10-12 Tough reps; x5, rest 60 sec – eye level – build on last week D. DB Split Squat @ 3010; 6-8 reps; x3, rest 30 sec between…

23/07

GROUP A A1. HSPU; AMRAP(-1); x5, rest 60 sec A2. Pendlay Row @ 32×0; 5-6 reps; x5, rest 60 sec A3. WTD Ring Dip @ 3010; 4-6 reps; x5, rest 60 sec A4. Strict Pullup @ 4010; AMRAP (-1); x5, rest 2 min B. 5 min AMRAP; 10 Wallball 10 Burpee +NO REST+ 5 min…

17/07

GROUP A A. 21-15-9 HSPU Ring Dip Pushup *15 min cap loan the same day B. Annie 50-40-30-20-10 Double Under ABMAT Situp *12 min cap GROUP B A. 21-15-9 Standing DB Press Pushup Bench Dip *15 min cap B. Annie 50-40-30-20-10 Double Under ABMAT Situp *12 min cap