A:
3-3-3-3-3-3 Front Squats
6 sets of 8/8 Alternating DB Bench Press (Top Down)
Start a new round of both exercises every 2:30min.
B:
4 sets, start every 3:30min and do:
50m Heavy DB/KB Carry
10 T2B
15 Wallballs
20 Squats
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10/10 DB Push Press or Push Jerk
10/10 DB Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hollow Rocks
10 Superman Rocks
10 Side Plank Up + Downs
Focus on device:
1min EASY
2min FAST
30sec. REST
OLYMPIC WEIGHTLIFTING
A:
EMOM 10
1 Clean and Jerk @80-85%
B:
6 sets:
3 Push Jerk
2sec. Pause in the dip + 2sec. Pause at the catch
+
6 Romanian Deadlift