Week 24 – 2019

Monday

Push press 
5-5-5-5-5

Fight Gone Bad 
3 rounds 
1 minute at each station 

Wall balls 9/6kg
Sumo deadlift high pulls 35/25kg 
Box Jumps 20”
Push Press 35/25kg
Rowing 
Rest 

Tuesday

Power snatch
3-3-3-3-3
 
7 1-minute rounds 
10 Bar facing burpees 
Max power snatches 60/40kg 
Rest 2 minutes 

Wednesday

Back Squat 
10-8-6-4-2-2-2

EMOM x 15
Minute 1 – 5 Bar muscle ups 
Minute 2 – 10 Dumb-bell front squats 22.5/15kg
Minute 3 – 50 Double unders 

Thursday

Bench Press
5-5-5-5-5
In between each set 10 
bent over rows

2 rounds 
3 minutes work 
1 minute rest
Ski
Row
Bike

Friday

Build to a heavy 
power clean & push jerk

3 rounds 
400m run 
21 Kettlebell swings 24/16kg
12 pull ups 
Then
30 Clean & Jerks 60/40kg 

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