Week 33 – 2019

Monday

EMOM x 10
Odd – 3 pause front squat  (3 second pause)
Even – 7 strict pull ups 

EMOM x 20
Min 1 – 20 Wall balls 9/6kg
Min 2 – 15/12 calorie bike 
Min 3 – 20 Dumb-bell snatches 22.5/15kg
Min 4 – Rest

Tuesday 

Split jerk 
5 x 3 

Every 5 minutes x 4
400m run 
20 Shoulder to overhead 40/30kg

Wednesday

In teams of 2 

10 minute AMRAP  
10 Dumb-bell step up overs 
10 Burpees over the box 

5 minutes rest 

10 minute AMRAP 
2 rope climbs 
6 Sand bag cleans 

Thursday

Bench Press
10-8-6-4-2

4 Round 
16 Box jump overs 24/20”
16 Hand release push ups
16 Kettlebell snatches 24/16kg 

Friday

Build to a heavy complex 
Power clean + Squat clean + Cluster 

21 Pull ups 
21 Power cleans 60/40kg
15 Chest to bar pull ups 
15 Squat cleans 60/40kg
9 Bar muscle ups 
9 Clusters 60/40kg

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