Monday
A.
Squat Clean
5×3

B.
12 EMOM
10 Box Jumps (24/20)
10 Power Cleans (115/65)
40 sec’s of DU’s
(Score is your over all DU’s or singles)

Tuesday
A.
Back Squat
4×5

B.
For Time
21-15-9
Back Squat (155/105)
Hand release push ups
KB Swings (53/35) American
400 m run after every group

  • example
    (21 BS, 21 HRPUps, 21 KB’s run 400 m)

Wednesday
A.
Split Jerk
6×3

B.
3RFT
DB or KB Farmers Carry (med-heavy) 2 laps
Broad Jumps (down and back)
20 Push Press or Push Jerks (95/65)

Thursday
A.
Front Squat
4×5

B.
18AMRAP
12 Front Squat (115/65)
400 m row
20 Deadlifts (same)
200 m run

Friday
A.
Open Workout – TBD