Week 20 – 2019

Monday

Power clean 
3-3-3-2-2-2-1-1-1

3 rounds
3 minute AMRAP
30/21 calorie bike 
15 Toes to bar 
Max power cleans 70/45kg 

rest 2 minute 

Tuesday

Front Squat 
10-8-6-4-2

200m run 2 Front Squats 80/55kg
200m run 4 Front Squats 80/55kg
200m run 6 Front Squats 80/55kg
200m run 8 Front Squats 80/55kg
200m run 10 Front Squats 80/55kg

Wednesday

Handstand walk practice 

1000m row 
Straight into 
30 Dumbbell snatches 22.5/15
15 Burpee box jump 24/20”
20 Dumbbell snatches 22.5/15
10 Burpee box jump 24/20” 
10 Dumbbell snatches 22.5/15
5 Burpee box jump 24/20”

Thursday

Bench press
10-8-6-6-6-6

Barbell row 
5×10

20 minute AMRAP 

5 Strict pull ups
10 Push ups 
15 Squats 
20 Sit ups 
25 Double unders 

Friday

Build to heavy 
Power clean + 
Hang clean +
Push jerk

20 Deadlifts 60/40kg 
30 Wall balls 9/6kg
20  Power cleans 60/40kg
30 Box jumps 24/20”
20 Hang cleans 60/40kg
30 Burpees over the bar 
20 Push Jerks 60/40kg

 

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