Wednesday

Shoulder Press x 3 x 5

Sumo Deadlift x 3 x 3

5 Rounds

2 min AMRAP

4 Box Jump

4 KBS (24kg/16kg)

4 Sit Ups

Rest 30 sec

Tuesday

Front Squat x 3 x 3

Hang Clean + Jerk 80% x 2 x 4

3 Rounds

400m

20 Push Up

15 Pull Up

Monday

Snatch x 1 x 3

Back Squat x 3 x 3

3 Rounds

9 Hang Power Clean (155#/105#)

27 DU

Saturday

Teams of 2

2 Rounds

50 Deadlifts (225#/155#)

40 Steps Front Rack Lunge (135#/95#)

50 WallBalls (10kg/6kg)

400m

Friday

Overhead Squat x 2 x 3

Back Squat x 2 x 3

3 Rounds

200m

10 TTB

5 Wall Walk

Wednesday

Power Snatch 75% x 2 x 4

Front Squat x 2 x 3

5 x 250m Row

Accumulate 21 HSPU + 12 MU

Tuesday

Push Press x 2 x 3

Deadlift x 2 x 3

5 Rounds

1 min = 13 KBS (36kg/24kg)

1 min = KB Front Squat Hold