Week 14 – 2019

Monday

5 sets – 
3 Position power snatch
High hang 
Knees 
Low hang 

25-20-15-10-5
Snatch 35/25kg
Toes to bar 
Burpees over the bar 

Tuesday

Back squats 
3-3-3-3-3

3 rounds 
400m run 
30 Wall balls 9/6kg
400m run 
30 Dumb-bell hang clean & jerk 22.5/15kg

 

Wednesday 

In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts 60/40kg
8 Box Jump Overs 24/20”

Rest 5:00

In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts 80/60kg
8 Box Jump Overs 24/20”

Rest 5:00

In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts 100/70kg
8 Box Jump Overs 24/20”

Thursday

EMOM x 10 
Min 1 – 5 strict pull ups
Min 2 – 3 Strict Handstand push ups 

EMOM x 21
Min 1 – 15/12 Calorie bike 
Min 2 – 50 Double under
Min 3 – 10 Bar facing burpees 

Friday

4 rounds 
400m run 
3 rounds of: 
3 Power cleans + 
3 Front squats +
3 Shoulder to overhead 
Rx 60/40kg

 

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