Monday

Clean (focus arms long)

20 min EMOM

2 Hang power cleans (135/85)

1 Push-Jerk (135/85)

Tuesday

Metcon

5 min AMRAP:

10 Medball cleans (20/14)

10 BBJO (24/20)

Rest 2 mins

Repeat 3x

Wednesday

Back Squat

4×5 (Volume)

Thursday

Snatch (focus arms long)

20 minute EMOM

1 Hang Power Snatch (115/75)

2 Overhead Squats (115/75)

Friday

Metcon

“Helen”

400m Run

21 KB Swings (1.5/1)

12 Pull-ups