Thursday Group 1 A. 1 Segm. snatch deadlift / 3 Hang power snatch; Rest 1-2 minutes x 6 sets B1. Single-arm DB rows; 8-12 each x 3 sets; Rest 1 m
Wednesday Group 1 Five 3-minute AMRAPs 15 Box step-ups 20"" 15 Wall ball shots 9 No push-up burpees Max row calories remaining time Rest exac
Tuesday Group 1, 2, 3 A1. Incline DB bench press; 8-10 reps x 2, then 6-8 reps x 2; Rest 1-2 minutes A2. Single-arm DB row; 8-12 reps each x 4; R
Monday Group 1 A. Hang power clean; 5-5-5-5-5; New set taken every 3rd minute, only progress weights if technique is perfect + B. Scaled "Havana
Saturday Group 1 A1. Back squat; 5 reps every other minute x 8 sets; Load throughout with 50% maximum, or a weight that feels very light A2. Fore
Thursday Group 1 A1. Bench press; 12-10-8; Rest 1-2 minutes A2. Single-arm DB rows; 10-15 reps each x 3 sets; Rest 1-2 minutes B. Max repetiti
Wednesday Rest exactly 5 minutes between all intervals for all groups today Group 1 5 minute AMRAP Run 400 meters 30 DB power snatch 30/15lbs
