Monday

A1) Back squat 4 x 5
A2) Jumping squats 4 X 5
A2) Strict press 4 x 5 
A3) Clapping Push ups  4 x 5

10 minute EMOM 
Minute 1 – Strict pull ups 
Minute 2 – Strict Ring Dip 

Tuesday

Build to a heavy Snatch 

EMOM x 10 
3 Reps @ 75% of todays single 

Annie at the bar
50-40-30-20-10 Double unders 
15 Toes to bar between each set 

Wednesday

3 rounds 

5 minute AMRAP
15/12 Calorie Row 
12 Wall balls 9/6kg 
12 Alt DB snatch 22.5/15kg 

2 minute rest 

5 Minute AMRAP 
Bike 

Thursday

A1) Front Squat 4 x 5
A2) Jumping lunges 4 x 12
A3) Bench Press 4 x 5
A4) Clapping push ups 4 x 6

B1) Deadlift 4 x 5 
B2) Broad jump 4 x 6

C) Single arm DB row 3 x 15

Friday

The 6 

6 Rounds 
600m run 
6 Power cleans 80/50kg
6 Box Jumps 30/24”
6 Kettlebell swings 32/20kg 
6 Burpees over the bar 

Saturday 

EMOM x 32 

Min 1 – (1 round of Cindy)
5 Pull ups 
10 Push ups 
15 Squats 
Min 2 – 5 Sandbag cleans 50/30kg 
Min 3 – 15/12 Calorie row 
Min 4 – Rest