Monday
Back Squat 5x5
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
1x5 @ 65%
WOD: 6RFT:
20 American KB Swings, 53/35 lbs
15/12 cal assault bike
Tuesday
Power Snatch 5x5
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 80%
1x5 @ 65%
WOD: 3RFT:
24 alternating DB snatches @ 50/35
12 V-ups
400m Run
Wednesday
Deadlift 5x5
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
1x5 @ 65%
WOD: 18-15-12-9-6-3
Deadlift, 185/125 lbs
Toes-to-Bar
Thursday
Hang Power Clean 5x5
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 80%
1x5 @ 65%
Push Press 5x5
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
1x5 @ 65%
WOD: 15 min AMRAP
8 DB Front Squats
12 DB Box Step-Ups
100m DB Farmers Carry 30/20 lbs
Friday
Front Squat 5x5
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
1x5 @ 65%
WOD: Every 1 minute for 16 minutes, alternating between:
1. Cal Row
2. Push Press
3. Front Rack Lunge
4. Rest
