Week 32 – 2018

Monday

Sumo deadlift  (Build to a heavy single)

EMOM x 15

Minute 1 – 10 Handstand push ups 
Minute 2 – 10 Front rack reverse lunges 
Minute 3  – 20 V- ups 

Tuesday

Floor press (Build to a heavy single)

6 rounds
Alternate between A & B

3 minutes work 
1 minute rest 

A) AMRAP of Cindy 
5 Pull ups 
10 Push ups 
15 Squats 

B) AMRAP 
Rowing 

Wednesday

In teams of 2 

8 minute AMRAP 
20 Dumb-bell  Clean & Jerks 22.5/15kg
20 Burpee box jump overs 

2 minutes rest 

8 minute AMRAP 
20 Sandbag cleans 50/30kg 
20 calorie bike 

2 minutes rest 

8 minute AMRAP
20 Clean & Jerks 60/40kg 
20 Calorie ski 

Thursday

Overhead squats 
10-8-6-4-2

7 minute AMRAP
50 Double unders 
10 Overhead squats 60/40kg 

Friday

Bench Press 9×3

Power snatch 3-3-3-3-3

21-15-9
Power snatch 40/25kg
Chest to bar pull ups 

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