17/12/25 - Wed

BASE

RMU Practice & Drills

EMOM 15

1: 1-5 RMU

2: 200m Run

3: Rest

16/12/25 - Tue

BASE

Back Squat

5x3

80, 85, 90, 95, 101% of 3RM BS

Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS

15/12/25 - Mon

BASE

5 Sets

Clean Pull + Power Clean + Push Jerk

@ 80 - 85% 1RM CnJ

50 Alt KB FR Reverse Lunge (2x 24/16)

25 Dual KB Hang Clean & Jerk

500m Run

15min Cap