Friday

Kettlebell complex – 4 rounds:
10 KBS
5 KB cleans (L + R)
10 KBS
5 KB push press (L + R)
10 goblet squats

Thursday

3 rounds:
50 SUs
40 mountain climbers
30 flutter kicks
20 side kick through
10 burpees

Wednesday

Strength: bench press 3-3-3-3

5 rounds:
7 power cleans
9 box jumps

Heavy Tuesday

Snatch: 3-3-3-3-3

Monday

Skill: 10 minutes work on drop snatch

5 rounds:
5 thrusters
5 burpees with vertical jump

Friday

5 Power cleans + one round of Cindy

Work for two minutes and rest one minute for four rounds

EMOM Thursday

EMOM 21 min:
1st – 10 wallballs
2nd – 10 KB SDLHP
3rd – 12 side kick through

Wednesday

15 min AMRAP:
5 front squats (95#)
10 push-ups
20 flutter kicks

Tuesday

E 30s for 10 minutes: 1 snatch – light weight

4 rounds:
4 wall walks
down and back sprint
15 KBS
down and back sprint