Week 51 – 2018

Monday

4 x 3 minute AMRAP

15 Bar facing burpees 
15 Clean & Jerks 50/35kg
Max Cal bike 
Rest 3 minutes 

Tuesday

Deadlift 5-5-5-3-3-3-1-1-1

In teams of 2
60 Cal Row 
60 Box Jumps over 24/20”
60 Deadlifts 80/60kg
60 Wall Balls 9/6kg
60 Deadlifts 80/60kg
60 Box Jump overs 24/20”
60 Cal Row

Wednesday

Overhead Squat 
10-8-6-4-2

EMOM x12
Odd – 5 Squat Snatches 60/40kg
Even – 10 Chest to bar pull ups
(Rx+ 5 ring muscle ups)

Thursday

2 Rounds

5 minute AMRAP
3 minute Rest 

AMRAP (1)
15/12 Calorie row
10 Thrusters 50/35kg
10 Toes to bar

AMRAP (2)

10 Front Squats 50/35kg
2o Kettlebell swings 24/16kg
30 Double unders

Friday

Back squat 5-5-5-5-5
 
800m run 
50 Wall balls 9/6kg
25 Burpees 
15 Box Jumps 24/20”
25 Burpees 
50 Wall balls 9/6kg
800m run

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