Monday

Weightlifting

Split Jerk

3-3-2-2-1-1-1

Conditioning

For Time:

3 Rounds

20 Strict Press 45/35

15 Back Squat 45/35

10 Renegade Row 35/20

Tuesday

Weightlifting

OTM 5

5 Power Clean

OTM 5

3 Squat Clean

Conditioning

For Time:

100 Hollow Rocks

Row 500m

100 Hollow Rocks

Row 500m

Wednesday

3 Rounds For Time:

“Helen Bikes”

Bike 800m

21 Kettlebell Swings 53/35

12 Pull Ups

Accessory

3 Sets

15 Seated Press

100ft OH Carry

rest 60 seconds

Thursday

For Quality

20 min

3 Front 1-¼ Squats

10-15 Hamstring Curls

5 Strict HSPU or Weighted Push Ups

5 Chin Ups BW or Weighted

Friday

With a Partner

For Time:

500 Double Unders

50 Deadlifts 60-70% of 1RM

100 Push Ups

100 Sit Ups