Monday

Snatch 15 minutes to build 
Snatch high pull 3-3-3-3-3
Back Squat 10-8-6-4-2-2-2

Tuesday

Push Press 
5-5-5-5-5
One set of strict chin ups 
between each set

Every 15 minutes x 2
50/40 Calorie row 
40 Wall balls 9/6kg
30 Burpees
20 Shoulder to overhead 60/40kg
Each round has a 10 minute time cap

Wednesday

Power clean 3-3-3-2-2-2-1-1-1

EMOM x 15
Min 1 – 10 Toes to bar
Min 2 – 10 Box Jumps 24/20”
Min 3 – 10 Power cleans 60/40kg

Thursday

Turkish get up 3-3-3

Bench Press 10-8-6-4-2-10
In-between each set 10 Barbell rows

10 minute AMARP 
10 Alternating box step ups 24/20” 
10 Push ups
20 Russian twist 

Friday

F.R.E.A.K

21 Thrusters 40/30kg
21 Pull ups 
800m Run
30 Kettlebell Swings 32/24kg
30 Pull ups
50 Double unders
50 Sit ups
400m Run
30 Box Jumps 24/20”
30 Wall balls 9/6kg

Saturday 

Every 10 minutes x 4
40/30 Calorie Row
30/20 Calorie bike
20 Burpees to a plate
8 minute time cap per round