The best way to get the most out of your training is show up on time, listen to your coaches, be consistent, work hard, always focus on movement quality before adding weight or moving on to a harder progression and have fun.

Monday

Power Snatch + Hang Squat Snatch EMOM x 10

Snatch pull (with 3 second pause at the knee)

Back Squat 10-8-6-4-2-2-2

Tuesday

10 minute EMOM
Min 1 – 10 Handstand push ups
Min 2 – 1 Rope climb

Every 9 minutes x 3
20 Box Jumps 24/20kg
30 Wall balls 9/6kg
40/30 Calorie row 

Wednesday

Hang Power Clean 
3-3-3-3-3

4 Rounds 
400m Run
15 Hang power cleans 60/40kg
15 Lateral burpees over the bar 

Thursday

Turkish Get up
3-3-3

A1) Single arm Dumb-bell bench press
10-10-10-10

A2) Single arm Dumb-bell row 
10-10-10-10

10 minute AMRAP
50 Double unders 
30 step ups 24/20”
20 Tucks 

Friday

Thruster 3-3-3-3-3

Fran on the run

800m run
21 Thruster 42.5/30kg
21 Pull ups
400m run
15 Thrusters 42.5/30kg
15 Pull ups 
200m run 
9 Thrusters 42.5/30kg
9 Pull ups 

 Saturday 

Every 10 minutes x 4
15 Burpee box jump overs 
30 Dumb-bell snatch 22.5/15kg
40/30 Calorie bike