Wednesday

Shoulder Press x 2 x 5

Sumo Deadlift x 2 x 3

3, 6, 9, 12, 15 (9 min)

HSPU

TTB

Tuesday

Front Squat x 2 x 3

Snatch + Hang Snatch 80% x 1 x 4

25, 20, 15, 10, 5 WallBall (10kg/6kg)

1, 3, 5, 7, 9 MU

AES 200m

(14 min)

Monday

Clean & Jerk x 1 x 3

Back Squat x 2 x 3

4 sets

4 min

400m

With remaining time,

AMRAP

20 DU

10 Burpees

Rest 1 min

Wednesday

Push Press x 2 x 3

Deadlift x 2 x 3

4 sets

3.5 min

200m

AMRAP

7 WallBalls (10kg/6kg)

7 KBS (36kg/28kg)

Rest 30 sec

Tuesday

Hang Clean + Jerk 70% x 1 x 4

Front Squat x 2 x 3

10 min OTM

3 Power Clean (165#/115#)

3 HSPU