Saturday- MAP 30/30
10 min @easy pace (this can serve as your warm-up for today if you are short on time):
30 sec alternating cossack lunges
30 sec versa climber
30 sec reverse single unders
1 min alternating bottoms up KB TGU @12-14kg
+
3
+
Every 5 min x6 sets:
15 cal AD
12 no jump burpees
15 cal row
12 step down box jumps 24”

Friday-Cn Segment+CN Tech EMOM+SL Mod/Hor CP+Core
A. Clean Segment Deadlift 1 rep per min x5 min @135#
B. Power clean 1 rep per min x8 min, 2 reps @180#, 2 reps @190#, 2 reps #200, 2 reps @210#
C. Clean Pull 3 reps every 2 min x4 sets @100% of 1RM clean
D.EMOM x20 min:
1st- 6 barbell front rack walking lunges @moderate load
2nd- 5 touch incline DB Bench Press @tough load
rd- 6-8 glute ham raises @20X0
4th- 10 swiss ball stir the pots/side

Wednesday-DL Mod+MAP (mostly cyclical)+PC
A. Double Overhand deadlift no hook grip; work to a 4RM
B. 10 min AMRAP @85% effort:
100 cal AD
40 no jump burpees
AMRAP DUs in the remaining time after the burpees
+
rest 5 min
+
10 min AMRAP @85% effort:
10 cal row
7 lateral burpees over rower
C. Glute Ham Raises @40X1 6-8 reps x3-4 sets, rest as needed

TuesdayCO+Core/gym (Inclued in CO)
45 min AMRAP @75% easy effort:
100 ft bear crawl
20 cal row
30 sec alternating cossack squats
40 cal AD
50 reverse single unders

Monday- Sn Segment+SN Tech EMOM+SL Mod/Ver. CP+PC
A. Snatch Segment Deadlift.Snatch Pull 1.2 x4 sets @103% of 1RM clean, rest 2 min

B. Every 30 sec x10 min: 1 power snatch @120#
C1. BB Front Rack Walking Lunges 5 reps/leg x4 sets, rest 90 sec
C2. DB Seated Z Press @20X1 8 reps x4 sets, rest 90 sec https://www.youtube.com/watch?v=H2JHcjVWReE
D1. 2-1 Swiss Ball Hamstring Curls 6-8 reps/leg x3 sets, rest 60 secas needed https://www.youtube.com/watch?v=BoH3SSK30-M
D2. L-Sit Knee Tuck hold on Paralletes 25-30 sec hold x3-4, sets, rest as nee

Saturday- MAP 30/30
10 min @easy pace:
30 sec versaclimber
30 sec bear crawl
30 sec row
+
rest as needed
+
Every 3 min x10 sets:
12 cal AD
10 no jump burpees

Friday-Cn Segment+CN Tech EMOM+SL Mod/Hor CP+Core
A. Clean Segment Deadlift+Clean Pull 1.2 reps x4 sets @103% of 1RM clean, rest 2 min
**Remember, 1.2 means 1 segment deadlift and then 1 clean pull from the ground**
B. Every :30 sec x10 min: 1 power clean @195#
C1. Alternating BB Front Rack Reverse Lunges 5 reps/leg x4 sets, rest 90 sec,
C2. Physio Ball DB Bench Press @20X1 tempo 8 tough reps x4 sets, rest 90 sec https://www.youtube.com/watch?v=W7zYhU4i4kQ
D. Swiss Ball Stir the pots 15 reps/side x3-4 sets, rest as needed
https://www.youtube.com/watch?v=k5JiqX3whQI