Week 21 – 2019

Monday

Back squat 5-5-5-5-5

Every 5 minutes x 4
20 Kettle bell Swings 24/16kg
20 Wall balls 9/6kg
20/15 Calorie row 

Tuesday

Build up to a heavy power clean

10-15-20
Power clean 70/45kg
Toes to bar
box jump overs 24/20”
Burpees over the bar

Wednesday

Build to a heavy split jerk

Every 5 minutes x 4
400m run
20 Shoulder to overhead 40/25kg 

Thursday

EMOM x 20 
Min 1 – 2 rope climbs 
Min 2 – 15/12 cal bike 
Min 3 – 40 second sandbag bear hold 50/30kg
Min 4 – 50 Double unders 

Friday

2 Rounds
800m run
30 Chest to bar pull ups
30 Front Squats 50/35kg
30 Toes to bar 
30 Power Cleans 50/35kg

 

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