Wednesday 020807

Hang clean 3-3-3-3-3-3-3 reps

Bench press 3-3-3-3-3-3-3 reps

Slow and Heavy: alternating

Tuesday 020806

1000 meter Row

Rest

1/3 Body weight Thruster, max reps

Rest

1000 meter Row

Sunday 020804

Push jerk 5-5-5-5-5, reps

Saturday 020803

Hang clean 5-5-5-5-5, reps

Friday 020802

Deadlift 5-5-5-5-5, reps

Wednesday 020731

Seven rounds for time of:

Walking lunge, 10 steps

3 Rope climb

10 Dips

Tuesday 020730

For time:

75 Clean and Jerk, 1/2 Body weight

Monday 020729

Seven rounds for time of:

Walking lunge, 10 steps

10 Pull ups

10 Push ups

Saturday 020727

1000 meter Row

Hang clean 10-10-10-10-10, reps

Tabata Squat


Put 100% effort into the first exercise,

90% into the second,

and 80% into the third.

Friday 020726

Hang clean 10-10-10-10-10

Tabata squat

1000 meter Row


Put 100% effort into the first exercise,

90% into the second,

and 80% into the third.