Week 4 – 2019

Monday

A1) Dumb-bell press 4 x 8-12 reps
A2) Gorilla row 4 x 8-12

4 x 3 minute AMRAP
20/15 Cal row 
15 Push ups
10 Toes to bar 
Rest 3 minutes 

Tuesday

In teams of 2 

24 minute AMRAP
24 Shoulder to overhead 60/40kg
24 Box Jumps 24/20”
24 Wall Balls 9/6kg
24 Power Cleans 60/40kg
24 Box Jumps 24/20”
24 Wall Balls 9/6kg
24 Deadlifts 60/40kg

Wednesday

10 minute EMOM
2 Snatches  (All sets at working weight)

Back Squat 
5 x 5

Thursday

EMOM x 10
Min 1 – 2 Rope climbs 
Min 2 – 50 Double unders 

EMOM x 20
Min 1 – 10 Handstand push ups 
Min 2 –  20 Russian kettle bell swings 
Min 3 – 10 Burpee box jumps
Min 4 – Rest

Friday

18.5 

Complete as many reps as possible in 7 minutes of:
3 thrusters 45/30kg
3 chest-to-bar pull-ups
6 thrusters 45/30kg
6 chest-to-bar pull-ups
9 thrusters 45/30kg
9 chest-to-bar pull-ups
12 thrusters 45/30kg
12 chest-to-bar pull-ups
15 thrusters 45/30kg
15 chest-to-bar pull-ups
18 thrusters 45/30kg
18 chest-to-bar pull-ups

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