Strength:
5x5 TNG Power Cleans
5x5 Front Squat
10xEMOM: Alternating Movements
WOD:
3 Rounds: (1 Minute At Each Station)
Row (Calories)
GHD Sit Ups
Stone Loading (95/70#)
Wallballs (20/14#)
Box Jumps (24/20″)
1 Minute Rest Between Rounds.
Score is Total Reps Completed.
Weightlifting:
Push Press + Jerk Behind Neck + Split Press BN
4 x (2+2+2)
Power Clean + Front Squat + Clean + Jerk (3sec Pause in Split)
5 x (1+1+1+1)
-Heavier Than Last Week
Hang Snatch High Pulls, Flat Footed
4 x 4
-Heavier Than Last Week
OH Squat
75% x 4 x 4
Shoulder Press
3RM, 80% x amap, 80% x amap(push press)
Seated db shoulder press x 20 x 4
Cable row x 100 Heavy
Cable tris x 100 each
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