Friday

Strength:

Push Press - Every two minutes x 6 rounds

5-3-2-1-1-1 - ascend in weight and try to find a 1RM

Conditioning:

5 rounds

15 cal row

9 push press @115/85

6 burpees

Pump:

3 rounds

10 tempo push-ups (2 seconds down, 2 second pause 1'' off floor, explode up, immediately back down)

20 overhead tricep extensions

30 alternating hammer curls

Rest :90s

Thursday

A. Strength

E3:00 x 5 rounds (155/105)

5 Back Squats + 10 Rev. Lunges (5/5) + 5 BS

B. Conditioning

AMRAP 15:00

3 Wall Walks

15 Box Jumps (24/20)

100m Sprint

r1:00 after each round

Wednesday

A. Strength

E1:30 x 10 rounds —> 3 Snatch Grip DL

(Build first 5 rounds then stay there)

B. Conditioning (Cap 7:00)

3 rounds:

15 Hang Power Snatches (95/65)

15 Lateral Burpees Over Bar

C. Accessory

E1:30 x 5 rounds —> 7-10 Strict Pull-ups