Monday:
Building – Clean Complex + Push Press + Push and Pull for rounds (involves burpees & Row)
Foundation – Back Squat + Pull Up + Full Body strength work
Tuesday:
Building – Max aerobic power circuit
Foundation – Long aerobic circuit
Wednesday:
Building – Rest
Foundation – Deadlift + Full Body strength circuits + Row
Thursday:
Building – Snatch + Back Squat + Spooky Push-up & Airdyne pairing
Foundation – Rest
Friday:
Building – Intense Max Aerobic Power – Full Effort = Full Victory
Foundation – Good morning + Full body strength + Row Sprints
Saturday:
Building – Clean & Jerk + Gymnastic skill EMOTM (Muscle Up,HSPU,Ring Dip etc…)
Foundation – Max Aerobic power intervals