WEEK OF 1/20/2020

Monday

Part A
3 Power Clean + 2 Push Press + 1 Jerk (complex)
Work up to heavy complex for the day

Part B
2 Rounds:
3 minute Jump Rope
1 minute rest
2 minute Box Jumps/Step Ups
1 minute rest
1 minute Clean & Jerk
1 minute rest

Tuesday

Part A
4 Sets
10 Plank Walk Ups
10 Ob Mountain Climbers
10 Bent Over DB Rows
10 DB Shoulder Press

Part B
3 Rounds
21 cal Row
15 KB Swings
9 Turf Runs

Wednesday

Part A
EMOTM for 10 mins
Odds: 10 KB Deadlifts
Evens: 20 Birddogs

Part B
Assault Bike
10 sets x 10 sec sprint/50 seconds rest

Thursday

Part A
Core Circuit 3 Rounds
10 Hang Knee Raises
20 sec Side Plank Band Row R
20 sec Side Plank Band Row L
10 Wall Ball Taps

Part B
Complete One Round
30 Wall Balls
30 Burpees
30 Walking Lunges
60 Ab Mat Situps
30 Walking Lunges
30 Burpees
30 Wall Balls