Monday
Build up to a heavy complex
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Power Snatch
12 minute AMRAP
50 Double unders
7 Power Snatch 50/35kg
50 Double unders
7 Push Press 50/35kg
Tuesday
Pause back squat 5×5
10 minute AMRAP
10 Pull ups
20 Weighted step ups 22.5/15kg
Wednesday
Build to a heavy hang squat clean
3 Rounds
15 Hang squat cleans (60/40kg)
35 sit ups
15 minute time cap
Thursday
A1) Bench press 9-6-3-9-6-3
A2) Chin ups 5×5-1
B1) Half kneeling KB press 4 x 10
B2) Dumbbell row 4 x 10
C1) Bicep curls 4 x 8-12
C2) Bodyweight tricep extensions 4 x 8-12
Friday
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls 9/6kg
30 minute time cap
Saturday
4 rounds
40 seconds Bike
40 Seconds Russian Kettlebell swings 24/16kg
40 Second Plank
2 minutes rest
40 seconds row
40 seconds Burpee over the row
40 seconds Russian twists 6/4kg
2 minutes rest
