Week 19 -2019

Monday

EMOM x 10
Snatch pull +
Power snatch +
Overhead squat 

3 Rounds 
50 Squats 
7 Bar Muscle ups 
5 Power snatch 60/40kg

Tuesday

A) Kettle bell front rack step ups 4×8
B) Dumb-bell rows 4×12

Every 6 minutes x 4
6 Burpee box jump overs 24/20”
21/15 Cal row
12 Dumb-bell hang clean & jerk 22.5/15kg
6 Burpee box jump overs 24/20”

Wednesday

Push Jerk 3-3-3-2-2-2-1-1-1

EMOM x 20
Min 1 – 10 Push jerks 60/40kg
Min 2 – 15/12 Cal bike 
Min 3 – 10 Toes to bar 
Min 4 – 50 Double unders 

Thursday

Handstand walk Practice 

3 rounds 
3 Minute AMRAP 
3 Minute rest
7 Dumb-bell squat cleans 22.5/15kg
7 Chest to bar pull ups 

Friday

Jamie Pulley

4 Rounds 
400m Run
27 Box Jumps 24/20”
27 Wall balls 9/6kg
27 Burpees 

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