Monday
A.
10EMOM
KLOKOV COMPLEX
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
(Weight at 80% of Push Press PR)

B.
23 AMRAP
9 Chest to Bar
15 Power Cleans (135/95)
21 Back Squats (same weight)
400 meter run

Tuesday
A.
OH Squats
5,4,3,2,1,2,3,4,5 (light to heavy,back to light)

B.
3RFT
4 Rope Climbs
16 KB/DB Snatch Alternating (Heavy)

Wednesday
A.
1 mile timed run (try for PR)
Roll out and stretch

B.
For Time
21 DB Thrusters (Heavy and rotate arms)
400 Meter Run
18 DB Thrusters (Same)
400 Meter Run
15 DB Thrusters (Same)

Thursday
A.
Front Squats
5,4,3,2,1,2,3,4,5 (light to heavy,back to light)

B.
Barbara
5RFT
20 Pull Ups
30 Push Ups
40 Ab Mat Sit-Ups
50 Air Squats
Rest 3 mins

30 Min cap

Friday
A.
Skills work (pistols, hand stand, stand ups)
Rope work (rope climb, jump rope)

B.
20 EMOM
1 Max V-Up’s
2 Max Front Squats 95/65
3 Max Box Jumps 24/20
4 Max Wall Balls