Monday
A.
Back Squat
5×4 Building Heavy
 
B.
FOR TIME
800m Run
Then
4RFT
5 Power Clean & Jerk (95/65)
10 Push-Ups
15 KB Swings (53/35)
200m Run
Then
2 Minutes of Planking – broken up however you’d like
 
Tuesday
A.
Deadlifts
5×5 Building Heavy
 
B.
EMOM 20
Min 1 – Row (Calories)
Min 2 – Thrusters (95/65)
Min 3 – Burpees
Min 4 – Rest
Score = Total Reps
 
Wednesday
A.
HSPU Work
If you already have HSPU – Deficit HSPU 5×5

B.
FOR TIME
1 HSPU
1 Snatch (95/65)
2 HSPU
2 Snatch

Up to 6 and back down

Thursday
A.
Hang Power Clean
6×3 Building Heavy
 
B.
FOR TIME
AMRAP 9
8 Hang Power Clean + Front Squat (95/65)
30 Ab-Mat Situps
  
Friday
A.
Strict Press
5×3 @ 70%
 
B.
AMRAP 20
400m Run
8 Power Snatch (95/65)
8 Bar Facing Burpees
8 Ring Dips