Monday
Andi
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
20 kg Female/ 30 kg Male
Tuesday
A)
8-8-8-8 Floor Press
B)
For Time
27-24–21-18-15 (24–21-18-15-12)
Kcals
20-16-12-8-4
TTB
Wednesday
A) 3-3-3-3-3
Back Squat
B)
30 -20-10
DB Goblet Lunge
Down Ups
Thursday
EMOM 24 mins
1- 3-10 CTB
2- 15/12 Kcals
3- 15 Box Jumps
Friday
A)
Establish a moderate 3RM Clean and Jerk
B)
Every 30 seconds x 20
1 Clean and Jerk @ 65-75% of part A
Saturday
3min on 2 min off x 6 rounds
20 wall balls
10 single arm devils press
Remaining time max kcals
Sunday
10 Rounds Max kcal/ distance
40 seconds on / 20 seconds off
Straight into
10 Rounds max burpees
30 seconds on / 30 seconds off
Straight into
10 Rounds Max kcal/ distance
20 seconds on / 40 seconds off
