Tuesday the 8th

I.
3 Rounds
5 Low Hang Squat Clean (light)
10 Dislocates
20 Double Unders

II.
Clean and Jerk
10×1 @80-100+% (any range is ok)

III.
AMRAP (7)
7 Deadlifts 225/165#
7 Burpee Box Jump Overs 24/20″

IV.
8 Rounds
Sprint 100m
10 HSPU
Rest :60 after every 2 rounds

V.
Pause OHS – 3-2-2-2-2-1-1-1

 

Monday the 7th

I.
3 Rounds
07 Jumping Squats
5 Light Low Hang Snatch
100m Run

II.
Back Squat -8×3 @67.5% of your 1RM

III.
Snatch – 10×1 @80-97%

IV.
3 Rounds
12-9-6
Row for Calories
Bike for Calories
Rest 60s

V.
3 Rounds
10 Weighted GHRs
50s Hollow Rock
03 Wall Climbs