Tuesday
Front Squat – Every 2 min
2x 60%
2x 65%
2x 70%
1x 75%
1x 80%
1x 85%
1x 85+%
Every 90 sec for 6 sets
Split Jerk x 1
Hill Sprints EMOM x 10 – hill beside CFL shorter but steeper
Wednesday
12 min EMOM
Rack Rows x 6
Wt Jack Knives x 10
Nose to wall holds x 20 sec or 20 taps
21 min EMOM
Min 1 – 30 DU + 10 Pull Ups
Min 2- 10 Front Rack Lunges 95/55
Min 3- 12 Push Press 95/55
At 21 min
3 rds for time
30 DU
10 Pull Ups
10 Front Rack Lunges
12 Push Press
Thursday
15 min to work to max complex
Clean Pull w/ Pause at Knee + 2 Power Cleans + Jerk start @ 65% of clean max and build from there
Then
10-9-8-7-6-5-4-3-2-1 T2B
1-2-3-4-5-6-7-8-9-10 Power Snatch 95/65
Friday
Squat
5 reps @ 60% of 3RM
3 reps @ 75%
1 rep @ 85%
3 reps @ 80%
3 reps @ 85%
2 reps @ 90%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
30 Wall Ball
30 Burpees
20
20
10
10
