Week 15 – 2019

Monday

5 sets 
3 Muscle snatch 
3 Behind the neck push jerk
3 Pausing overhead squats 

EMOM x 10
Min 1 – 5 Squat snatch 60/40kg
Min 2 – 5 Muscle ups 

Back squats – 6 sets
set 1 – 5 reps @ 70%
set 2 – 3 reps @ 75%
set 3 – 5 reps @ 70%
set 4 – 3 reps @ 80%
set 5 – 5 reps @ 70%
set 6 – 3 reps @ 85%

Tuesday

Power clean 
3-3-3-3-3

3 x 4 minute AMRAP
27/21 Calorie row 
21 Power cleans 
15 Burpee box jump overs

Rest 4  minutes after each AMRAP
Round #1 60/40kg
Round #2 50/35kg
Round #3 40/30kg

Wednesday

Pause push jerks
3-3-3-3-3

18 minute AMRAP
60 Double unders 
45 Air squats 
400m run
10 Push jerks 70/45kg

3 sets 
12 Single arm dumb-bell press
12 Single arm dumb-bell row 

Thursday

EMOM x 20
Min 1 – 2 Rope climbs 
Min 2 – 15 Sit ups 
Min 3 – 15 Kettle-bell swings
Min 4 – 15/12 Cal bike  

Friday

In teams of 2 – 3
100 Pull ups
100 Overhead squats 35/25kg
80 Box Jump overs 24/20”
80 Thrusters 40/30kg
60 Toes to bar 
60 Front squats 50/35kg
40 Burpee box jump overs 
40 Clusters 60/40kg 

 

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