Week 13 – 2019

Monday

Hang power snatch 
3-3-3-3-3

EMOM x 20
Min 1 – 15/12 Calorie row
Min 2 – 20 Russian kettle-bell swings 
Min 3 – 15/12 Calorie bike 
Min 4 – 20 second L sit 

Tuesday 

Power Clean
3-3-3-3-3 

Every 2 minutes x 7 
7 Burpees 
7 Box Jumps 
7 Power Cleans 70/45kg  

Wednesday

Back squat
10-8-6-4-4-4-4

4 rounds 
3:00 minutes work
3:00 minutes rest 
Alternate between A & B

  1. 400m run max – Wall balls 9/6kg
  2. 400m run max – Toes to bar 

Thursday

Every 2 minutes x 3
10 Hollow rocks 
10 Tuck ups 
10 V- ups
10 second Hollow hold 

EMOM 20 
Min 1 – 8 Bench press
Min 2 – 8 Strict pull ups
Min 3 – 8 Strict Presses
Min 4 – 8 Bent over rows

3 rounds
15 bicep curls 
15 skull crushers 
15 lateral raises 

Friday

In teams of 2
100 Calorie row
100 Deadlifts 60/35kg
80 Calorie row
80 Hang power cleans 60/35kg
60 Calorie row 
60 Front Squats 60/35kg
40 Calorie row 
40 Push jerks 60/35kg
20 Calorie row
20 Clusters 60/35kg

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