Week 16 – 2019

Monday

Power clean 
3-3-3-3-3

5 Rounds 
10 Power cleans 60/40kg
10 Burpees 

Tuesday

5 Rounds 
1 Minute Wall balls 9/6kg
1 Minute Push Press 40/30kg
1 Minute Calorie Bike 
1 minute rest 

Wednesday

Pausing Front squat (3 second pause)
3-3-3-3-3

3 rounds 
10 Front squats 70/45kg
20 chest to bar pull ups 

50 Double unders 

Thursday

4 rounds 
1 minute Max HSPUs 
1 minute rest

Every 5 minutes x 5
9 Box Jump overs 24/20
12/9 calorie row 
9 Burpee over the rower
12/9 calorie row 

Friday

20 minute AMRAP
30 Snatches 50/35kg
10 Toes to bar  
30 Clean and jerks 50/35kg
10 Toes to bar
30 Thrusters 50/35kg 
Max Muscle ups

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