2023-04-03

Mon

3 Sets

8 Front/Back Squats

12 Weighted hanging knee raises

—

Every 4min x 4rds

Run 200m

12 T2B

10 Cals

8 S2OH

Tues

5 Rounds: In 60 seconds do

10 Burpees + Max Effort Hang Power Snatch (inc weight every round)

Rest 1min after each round

—

8 Rounds

8 Front Rack Lunges

8 Pull-ups

8 Bike Cals

Wed

3 Sets

6 Deadlift

45 sec weighted plank on hands

—

15:00 Time Cap

5 rounds of Cindy

30 clean and jerk

5 Rounds of Cindy

Thurs

15min EMOM

3/2/1 Hang Power Clean + 3/2/1 Front Squats + 3/2/1 Shoulder To Overhead

Increase weight every 5min and decrease reps by 1

—

(0-10min)

80 Double Unders
40 Russian KB Swings
30 Push-Ups
20 Goblet Squats with the KB

(10-20min)

2 Rounds:
500m Row
400m Run

Fri

3 Sets

6 Press

12 DB Row (6L + 6R)

—

12min AMRAP

5-10-15-20…

Cals

Wall Ball