MONDAY

10cal machine
10 rdl
5 box step ups
5 box jumps
10 rdl
10 sit ups
Repeat

A. Build to a heavy
2 Deficit deadlift + 3 deadlift

B. 4x 1 deficit deadlift + 2 deadlift

C. 9mins
Complete 3mins of a variety of planks
Side, weighted etc
+
50-100 baby crunches

D. 8xEMOM
8 db snatches + ME overhead squats
*change arms each minute

2 rest

10xAMRAP
2,4,6,8,10 etc
DEADLIFT
BURPEE OVER BAR
BOX JUMP

TUESDAY

A.
Strict Press / Bench Press
*
Build to a heavy set of 5 for the day

B.
4×5 @ 85-95% of weight lifted in part A.

C. Build to Heavy Squat Clean

Conditioning
For time: Partner

40-30-20-10
Squat Clean

20-16–12–8-4
Double dumbbell box step over

4-8–12–16-20
HSPU

WEDNESDAY

A.
Sumo stance Back Squat
*
Build to Heavy Single for the day

B.
Sumo stance Back Squat
4×1 @ 85-95% of weight lifted in part A.

C. Barbell Cycling
7xEMOM
3 Power Snatches

For Time
5 Rounds
5 Double dumbbell devil’s press
10m Double Dumbbell overhead walking lunge
30 Double Unders

THURSDAY

A.
Bench press
Build to a heavy set of 5 for the day

B.
Bench press
4×5 @ 85-95% of weight lifted in part A.

C1. 10 Reverse Flys
C2. 10 Double DB Bent Row

D. 4 Sets
30s Double dumbbell side raise
30s Double dumbbell front raise
30s Dumbbell standing Strict Press

E1. 4×20 Prone Rows
E2. ME Double Db Skull Crushers

FRIDAY

A. 10xEMOM
10 Calories

B. 7xEMOM
3-10 Reps Gymnastic
Pull ups, CTB, BMU, HS – ETC

C. Build to a Heavy Single
1 Hang + 1 Full Clean / Snatch

D. 10-8-6-4-2
Clean/Snatch
2-4-6-8-10
Gymnastics
*Each Round increases weight on BB