Week 18 – 2019

Monday

5 Rounds 
Power snatch + Overhead squat 3+3
 
15-12-9
Power snatch 40/30kg
Box jump over 24/20”

Straight into
 
15-12-9
Overhead squats 40/30kg
Burpees over the bar

Tuesday

Jerk Balance 5×3
Split jerk 3-3-3-2-2-2-1-1-1

EMOM x 15
Minute 1 – 15/12 Calorie Bike 
Minute 2 – Max handstand push ups 
Minute 3 – Rest 

Wednesday

10 Rounds 
40 seconds work 
20 seconds rest 
Wall balls 9/6kg

5 minutes rest 

10 Rounds 
40 seconds work 
20 seconds rest
Rowing for calories

5 minutes rest

10 Rounds 
40 seconds work 
20 seconds rest
Lateral Burpee box jump overs 24/20”

Thursday

Deadlift 10-8-6-4-2

2 rounds 
800m
75 Double unders 
25 Deadlifts 80/50kg
15 Pull ups

Friday

Pause Front Squat 5×2

Every 3 minutes x 5
12 Dumb-bell thrusters 22.5/15kg
12 Dumb-bell lunges 22.5/15kg
12 Toes to bar 

 

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