MONDAY: Clean complex to start the week. Then sprint work with a heavy bar for the WOD. Grippy finisher.
TUESDAY: Continue to build strict gymnastic strength. Challenging skill section. All out sprint for the WOD.
WEDNESDAY: Its leg day, back squats. Long AMRAP for the WOD, DB work and lots of bodyweight movements.
THURSDAY: Overhead strength focus. Work on the split jerk in the skills. The WOD has skipping running and cycling.
FRIDAY: Snatching, T2B and burpees. Done a little differently but still the same effect.