A. Back squat @ 20X1, 5,3,2,5,3,2 rest 3 min- 285, 305, 315, 305, 315, 325

B. Power Clean cluster 1.1.1 x 4 sets  ( rest 3 min/ rest 10 seconds)- 245,250,255,260( squated the last rep twice)

C. Barbell Russian step up 10/10 x 4 sets rest 1 min between legs- 135# to a 18" box 

D. Weighted Front Plank 60 seconds x 4 sets, rest as needed- 45#, 55#, 65#,75# with 2 mins rest between 

Tuesday 

30 minutes at moderate  pace- 5 rounds( kept stumbling on th DU)

400m row 

400m run 

30 double unders

40m bear crawl 

Wednesday

A. Overhead squat, build to a heavy single- 255

B. 1 snatch every 30 seconds for 10 reps ( weight  185)- no fails 

+

5 rounds for time:- 3:34

5 deadlift @ 275

10 burpee

Thursday 

Off

Friday

7 min AMRAP@ 85%- 6 rounds

10 Power Clean 95#

10 box jump overs 24” 

-rest 7 min 

7 min AMRAP @ 85%- 5 rounds

10 hang power snatch 75#

30 double unders 

-rest 7 min 

7 min AMRAP @ 85%- 5 rounds

10 deadlift 135#

10 bar facing burpees 

Saturday

A. Split Jerk, 1 rep OTM for 10 reps @ 245

B.  Single leg RDL 8/8 rest 30 seconds between legs x 4 sets 

C. Hollow body Hold 60 seconds x 5 sets , rest as needed 

+ 

20 minute run @ easy pace