Monday

0:00 - 15:00

A)

10 rds

Every 90 seconds

2 x power clean + 1 push jerk

20:00 - 30:00

B)

21,15,9

Power cleans (135,95)

Lateral burpees over the bar

35:00 - 55:00

C)

10 rds

every 2:00

5 x Back squats

Optional accessories

5 x 5 muscle ups

5 x 5-15 ghr

5 x 8-12 one arm rows

5 x 10 bent lateral complex

Tuesday

0:00 - 20:00

A)

10 rds

Every 2 min

1 x power snatch

1 x full snatch

1 x OHS

27:00 - 57:00

B)

30 min cap

7 rds

9 x power snatches (96,65)

15 x wall ball

21 x double unders

Optional accessories

3-5 rds

1)

Dumbell shoulder press - 8/10

With

Strict pull ups - 10

2)

Strict press behind neck - 8/10

With

Reverse grip pull ups - 10

Wed

A)

30 min gymnastics

B)

3 rds

800 x run

1 x leg less rope climb / 1 x rope climb

400 x run

2 x rope climbs

Optional accessories

3 rds

15 x ghd sit ups

15 x controlled v-ups

30 x bent knee side it ups

2 min rest

Thursday

0:00 - 16:30

A)

12 rds

Every 90 seconds

1 x power snatch

1 x full snatch

27:00 - 47:00

B)

5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees Over Bar
1:00 Rest

Accessories

1)

Back squats

10 min emom

3 x back squats

2)

5 x 10 one arm rows

5 x 12 single leg dead lifts

5 x 10 bent lateral complex