Week 28 – 2019

Monday

Push Jerk 
10-8-6-4-2

EMOM x 15
Min 1 – 15/12 calorie row 
Min 2 – 12 Toes to bar 
Min 3 – 10 Push jerk 60/40kg 

Tuesday

Power Snatch 
3-3-3-3-3

Every 2 minutes x 10
3 Power snatches 60/40kg
15 Wall balls 9/6kg 

Wednesday

Back Squat
10-8-6-6-6

A) Single leg RDL 3 x 10
B) Double KB Front rack step up 3×10

A) Dumb-bell bench press 5 x 12-15
B) Bent over row 5 x 10

Thursday

Handstand walk Practice 

EMOM x 15
Min 1 – 5 Bar Muscle ups
Min 2 – 12 Box Jump overs 24/20”
Min 3 – 5 Sandbag cleans 50/30kg

Friday

3 rounds 
800m run 
20 Toes to bar 
30 Dumb-bell Hang Clean & Jerk 22.5/15kg

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