Monday

EMOM 10
Even Minute
Right Arm
5 DB Strict Press
5 DB Push Press
5 DB Push Jerk

Odd Minute
Left Arm
5 DB Strict Press
5 DB Push Press
5 DB Push Jerk

AMRAP 12
50 Double Unders
24 Single Arm DB Hang Clean (Alternate every 6 reps)
12 Single Arm DB STOH (Alternate every 6 reps)

Tuesday

For Time:
2 Rounds
24 Press Ups
24 Down Ups
24 Jumping Lunges
48 Air Squats

3 Rounds
12 Press Ups
12 Down Ups
12 Jumping Lunges
24 Air Squats

4 Rounds
6 Press Ups
6 Down Ups
6 Jumping Lunges
12 Air Squats

Wednesday

For Time:
In Pairs
10-1
YGIG
Hang Power Clean
Burpee Over Object
STOH
1-10

Example:
Player 1 – 10 HPC
Player 2 – 10 HPC
Player 1 – 10 Burpee
Player 2 – 10 Burpee
Player 1 – 10 STOH
Player 2 – 10 STOH

Notes:
When you have finished the last STOH of the 10-1 start back on the STOH back up 1-10. Finishing the workout on 10 HPC.

If you have a barbell, use for the Hang Power Clean and STOH. One Dumbbell, complete the reps on both arms.

Thursday

AMRAP 30
30 Tuck Jumps
10 Press Ups
30 Split Lunge
10 Press Ups
30 Mountain Climbers
10 Press Ups

Friday

EMOM 10
5 Power Clean
5 STOH
5 Front Squat

AMRAP 12
7 DB Thrusters Right Arm
7 DB Thrusters Left Arm
14 Sit Ups
28 Double Unders

Notes:
If you have a barbell, use for the Power Clean, STOH and Front Squat. One Dumbbell, complete the reps on both arms.

Saturday

Quinney Vs Deag

Sunday

AMRAP 5
7 DB Snatch Left Arm
7 Down Ups
7 DB Snatch Right Arm
7 Down Ups

AMRAP 5
12 HR Push Ups
6 DB Overhead Squats Right Arm
12 HR Push Ups
6 DB Overhead Squats Left Arm

AMRAP 5
30 Pistols
30 Dumbbell Push Jerks
* Alternate every 5 reps

Barbell Classes

Wednesday

E3MOM
6×6 Hang Clean

EMOM 12
1 – 10 Hang Power Clean
2 – 10 Push Jerk

E3MOM 3×12 RDL

Friday

E2MOM
5×5 OHS

E3MOM
6×6 Hang Snatch

E3MOM 3×6 Sotts Press