Week 25 -2019

Monday

EMOM x 10 
Snatch pull +
Low hang power snatch

Every 4 minutes x 5
12/9 Calorie bike
9 Bar facing 
6 Power snatch 50/35kg 

Tuesday

Front Squat 
5-5-5-3-3-3-1-1-1

3 rounds 
10 Front squats 70/45kg
20 Chest to bar 
50 Double unders 

Wednesday

Deadlift 
10-8-6-4-2-2-2

21-15-9
Deadlift 100/70kg
Handstand push ups 

Thursday

Every 8 minutes x 4
400m run 
30 Toes to bar
20/15 calorie row 
10 Box step overs 22.5/16kg 

Friday

Thruster 
3-3-3-3-3

Fight club 

3 rounds
1 minute at each station
Thrusters 42.5/30kg
Power cleans 42.5/30kg
Box jumps 24/20kg
Pull ups 
Assault bike 
Rest 

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