Monday For max
Shoulder press
Build to heavy 3
Then:
3×3@found weight
Tuesday Time Cap: 18:00
Buy-In: 25 Hand release push-ups
3 Rounds:
20 KB Swings (1.5/1 pood)
20 Push-Press (95/65)
Cash-out: 400m run
Wednesday Time Cap: 25:00
20-15-10
R DB Front Squat (35/25)
L DB Front Squat
R DB Thruster
L DB Thruster
R DB S2OH
L DB S2OH
Thursday Time Cap: 18:00
Modified “Annie”
50-40-30-20-10
Double-Under
Sit-Up
5-5-5-5-5
Power Cleans (185/135)
Friday Goal Rounds: 5+ rounds
15 min AMRAP:
20 Push-Ups
50 Air Squats
Then:
In 10 mins, find 1 rep bench press
