Monday
A.
Tempo Back Squats
5×3 Building to a Heavy Set
32×1 Tempo

B.
AMRAP 18
9 T2B
12 Wall Balls
15 Power Cleans (95/65)
400m Run

Tuesday
A.
Strict Press
4×4
Building to a Heavy Set

B.
AMRAP 12
7 Front Squats (185/135)
30 KB Swings (53/35)
7 Front Squats (185/135)
200m Run

Wednesday
A.
Power Snatch
5×3
Building to a Heavy Set

B.
4RFT
400m Run
10 Power Snatch (95/65)
10 OHS (95/65)

Thursday
A.
Weighted Pull-ups 5×8
OR
Kipping Skill Work

B.
3RFT
500m Row
10 Thrusters (115/95)
15 Pullup’s
25 AbMat Situp’s

Friday
A.
Squat Clean
5×4
70% of your 1RM

B.
“Annie”
50-40-30-20-10 Reps for Time
Double Unders
Ab-Mat Sit-ups