Week 23 – 2019

Monday

Push Jerk 
10-8-6-4-2-2-2

EMOM x 15
Min 1 – 15/12 Cal Row
Min 2 – 12 Toes to bar 
Min 3 – 10 Push Jerks 60/40kg 

Tuesday

Back squat 
10-8-6-4-2-2-2

12 minute AMRAP
6 Burpees 
9 Box jumps 24/20″
12 Alternating Dumb-bell snatch 22.5/15kg 

Wednesday

Hang Power clean 
3-3-3-3-3

4 Minute AMRAP 
27 Hang Power Cleans (60/40kg)
27 Wallballs (9/6kg)
27 Calorie Bike

Rest 4:00

4 Minute AMRAP 
21 Hang Power Cleans (60/40kg)
21 Wallballs (9/6kg)
21 Calorie Bike
Rest 4:00

4 Minute AMRAP 
15 Hang Power Cleans (60/40kg)
15 Wallballs 9/6kg
15 Calorie Bike

Thursday

Handstand walk Practice

EMOM x 20 
Minute 1 – 10 Strict Chin ups
Minute 2 – 10 Deck squats  
Minute 3 – 20 Push ups 
Minute 4 – 50 Double unders 

Friday

Overhead squat 
10-8-6-4-2-2-2

Nancy 
5 rounds 
400m run 
15 Overhead squats 42.5/30kg 

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