Week 6 – 2019

Monday

Snatch
3-3-3-2-2-2-1-1-1

20 minute EMOM 
Min 1 – 5 snatches 60/40kg
Min 2 – 200m run
Min 3 – 5 Snatches 60/40kg
Min 4 – 1 round of Cindy (5 pull ups – 10 Push ups 15 – Squats)

Tuesday

Push jerk 3-3-3-3-3

In teams of 2
18 minute AMRAP
30 Push Jerks 50/35kg
30 Box Jumps 24/20”
30 Calorie Row
30 Toes to bar 

Wednesday

Back Squat
10-8-6-4-4-4-4

3 Minute AMRAP
21 Deadlifts 70/45kg
21 Burpees over the rower 
Max Cal row 

Rest 3 minutes

3 Minute AMRAP
18 Deadlifts 85/60kg
18 Burpees over the rower 
Max Cal row 

Rest 3 minutes

3 Minute AMRAP
15 Deadlifts 100/70kg
15 Burpees over the rower 
Max Cal row 

Rest 3 minutes

3 Minute AMRAP
12 Deadlifts 120/85kg
12 Burpees over the rower 
Max Cal row 

Thursday

EMOM x 12
Odd -10 Handstand push ups 
Even – 50 Double unders

EMOM x 12
Odd –  15m Walking Lunges 24/16
Even – 15 Wall balls 9/6kg

Friday

14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 42.5/30kg 
Bar facing Burpees

Saturday

In teams of 2
30 minute AMRAP
400m Run (200m each)
30 Burpees
400m Run (200m each)
30 Kettle bell swings
400m (200m each) 
30 Wall balls
400m (200m each)
400m Farmers walk 

 

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