1/22 - 1/26

Monday

A

Split Jerk

5x4

Set 2&3 hold for 3 secs at top

B

For Time

20-18-16-14-12-10-8-6-4-2

Shoulder to overhead 95/65

Ab mat sit ups

Air Squats

*every 3 mins stop and rest for 30 sec’s. Exp: min 3, 6, 9, 12 and so on*

Tuesday

A

Front Squat

5, 4, 3, 2, 1, 2, 3, 4, 5

B

15 Rounds

3 Squat clean 155/105

25 Double unders / 50 singles

6 Hand release push ups

6 Box Jumps 24/10

Wednesday

A

Work on pistols and rope climbs

B

AMRAP 18

1 Lap Farmers carry (heavy)

14 Pistols

3 Rope climb/ 6 lay downs

300m Row

Thursday

A

Snatch

7 sets of

3 Pulls

2 Power snatches

1 Snatch

B

INGRID

10 Rounds

3 Snatches 135/95

3 Burpees over bar

Friday

A

RDL

6x4

B

3 Rounds

400m run

15 Ring row

20 Deadlift 135/105

25 Wall ball 20/14