Monday

Endurance
7RFT
400m Run
11 Squat Cleans 60/40
9 Chest to bar pull ups

Tuesday

Strength
Bear Complex
12 Mins to establish a 2RM

Power Clean
Front Squat
Push Press
Back Squat
Behind The Neck Push Press

Workout

Max Reps
2x
90s On 45s Off

Cal Row
Burpee Box Jumps 24/21
DB Snatches 22.5/15
DB Surrenders

Wednesday

Strength
4 RFQ
3-7 Tempo Pull Ups
10 -15 DB Floor Press
7 -10 Renegade Rows (each arm)

Workout

AMRAP 12

Every 2 mins
35 Double Unders

4 Devil Presses 20/12.5
3 DB Thrusters
2 DB Deadlifts

Weightlifting
20mins to establish a 1rm Snatch

20mins to establish a 1rm Clean & Jerk

Time to get some initial numbers to compare to once this cycle ends.

Thursday

Partner Workout

AMRAP 30
200m Run
18 Single Leg V SIts
6 Hang Clusters 60/40

After every 3 rounds
15 Syncro Down Ups

Complete full rounds

Friday

Strength
Max Weight Deadlift
E2MO2M 6
5 Deadlifts

E2MO2M 6
3 Deadlifts

E2MO2M 6
1 Deadlift

Increase the weight every 2 minutes

Workout
21-15-9

Deadlifts @40% of 1RM
Hollow Rocks
Reverse Lunges
Sit Ups

Saturday

Endurance

18-16-14-12-10
DB Burpee Box Step Overs (DB 20/12.5) (Box 21/18)
Pull Ups

After each set Run 400m

Teams of 3/4
AMRAP 33
1.
14 KB Snatches 24/16
10 Burpees over KB
6 Toes To bar

2. Run 600m

3. Rest

Rotate when the runner has returned

Sunday

Weightlifting
15 mins: 
Clean deadlift   x3
Med - light weight  

(*Moving the bar from position 1 to 2 to 3.
Focus: Positional work)

20 mins: 
Pause Clean x2
  2 sec pause at knee. 

(*Is the position right?)

Just Move
0- 10 mins
1 Mile Run

10 - 20 Mins
1 Mile Row

20 - 30 Mins
AMRAP
8 DB Thrusters
10 Sit Ups
8 KB Swings
40 Flutter Kicks

For the first 20 mins, rest once mile is completed
Clean rower handle when done