Week 27 – 2019

Monday

Build up to a heavy

3 Power cleans + 3 Front Squats + 3 Jerks 
(has to be unbroken)

Macho Man 
EMOM 
3 Power cleans + 3 Front Squats + 3 Jerks

This workout has a 20 minute cap

Tuesday

3 sets 

Every 3 minutes perform one round

Round 1 – 30/20 cal bike
Round 2 – 400m run
Round 3 – 20 Toes to bar + 80 Double unders 
Round 4 – 15 Burpee box jump overs

Each round is a sprint and has a 2 minute time cap

Wednesday

Turkish Get up 
3-3-3

Back Squats 10-8-6-4-2-2-2

EMOM x 15
Min 1 – 1 rope climb
Min 2 – 10 Handstand Push ups 
Min 3 – 15/12 Calorie row

Thursday

Power Snatch 
3-3-3-3-3

15 Power snatch 50/35kg
5 rounds 
200m run
20 Sit ups 
20 Squats 
15 Power snatch 50/25kg

Friday

In teams of 2

30 minute AMRAP
2 Rounds 
50 Cal Row
50 Pull ups
2 Rounds
50 Wall Balls 9/6kg
50 Alt. Dumb-bell Snatch 22.5/15kg
2 Rounds 
50 Burpees 
50 Goblet Squats 22.5/15kg

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