Alternate for 5 sets
5 Tempo Front Squats (3 sec down, 3 sec up)
1 min plank
21-15-9
Box jumps
12-9-6
Clean and jerks
Wednesday
Clean Complex
EMO2M for 18 minutes
4 Hang Power Cleans
2 Front Squats
2 Push Jerks
5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps
Thursday
5x5 Back Squat
5x5 Deadlift
Core work
Friday
4 rounds for time of:
50 air squats
40 back extensions
30 push-ups
10 sets
60m sprints