Week 1 – 2019

Monday

EMOM x 32
Min 1 – 15/12 Cal row
Min 2 – 7 Thrusters 40/30 + 7 Box Jumps 24/20”
Min 3 – 7 Chest to bar pull ups + 7 Burpees 
Min 4 – Rest 

Tuesday

Death by clean & Jerk 60/40kg
Each minute add one more clean & jerk 
until your out 

Wednesday

Spend 15 minutes working up to 
a heavy weight in 
Power snatch + Snatch

EMOM x 5 
5 Power Snatches (T&G)

Back squat 5×5

Thursday

Every 5 minutes x 4
15/12 Calorie Bike
50 Double unders
12 Toes to bar (rx+ 6 Bar Muscle ups)

each round has a 2:30 minute time cap

Friday

Power clean 5-5-5-3-3-3-1-1-1

800m Run
50 Wall balls 9/6kg
25 Burpee box jump overs 24/20”
50 Wall balls 9/6kg
800m Run

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