July 25, 2021

Monday

Andi

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

20 kg Female/ 30 kg Male

Tuesday

A)
8-8-8-8 Floor Press

B)
For Time
27-24–21-18-15 (24–21-18-15-12)
Kcals
20-16-12-8-4
TTB

Wednesday

A) 3-3-3-3-3
Back Squat

B)
30 -20-10
DB Goblet Lunge
Down Ups

Thursday

EMOM 24 mins
1- 3-10 CTB
2- 15/12 Kcals
3- 15 Box Jumps

Friday

A)
Establish a moderate 3RM Clean and Jerk

B)
Every 30 seconds x 20
1 Clean and Jerk @ 65-75% of part A

Saturday

3min on 2 min off x 6 rounds
20 wall balls
10 single arm devils press
Remaining time max kcals

Sunday

10 Rounds Max kcal/ distance
40 seconds on / 20 seconds off
Straight into
10 Rounds max burpees
30 seconds on / 30 seconds off
Straight into
10 Rounds Max kcal/ distance
20 seconds on / 40 seconds off