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MONDAY
A) Front Squat, 4×5
B) 1 ROUND
30/25 Cals
10 Front Squats
15 Box Jump Overs
20 Goblet Squats
25 Burpees
20 Goblet Squats
15 Box Jump Overs
10 Front Squats
30/25 Cals
C) Core Work, Coaches Choice

TUESDAY
A) Push Press, 12-10-8-6
B) 3 SETS, each
5 Chainsaw Rows + 5 Deadstop KB Cleans + 5 Presses
C) 3 ROUNDS
2 Shuttle Runs
20 DB Alt Hinge Clean to Reverse Lunges
15 Ring Push Ups
10 Ball Slams

WEDNESDAY
A) 15 minutes to build: Power Snatch + Snatch
B) 4 SETS
5-8 Strict HSPU or 0:20-0:30 HS Hold*
15 RKBS
C) 4 SETS
2 Rope Climbs (Legless J Hook or Lying)
10 DB Hang Clusters
D) 4 SETS
5-8 Strict Pull Ups
10 Alt SA DB Snatches
* For Parts B, C, D, rest 0:30 between exercises

THURSDAY
A) Sumo Deadlift, 10-8-6-4 (reset)
B) AMRAP x 12 MINUTES
3-6-9 and so on…
Power Cleans, 135/83#
T2B
Burpees
C) Cash Out, Coaches Choice