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

EMOM x 10
3 Position Snatch (Hips-Knees-Floor)

Snatch pull (with 3 second pause at the knee)

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

Tuesday

Push Press 
5-5-5-5-5

Every 10 minutes x 3
20 Wall-balls 9/6kg
20 Sumo deadlift high pulls 32/20kg
20 Box jumps 24/20”
20 Push press 42.5/30kg
20/15 Calorie Bike 

Wednesday

Every 2 minutes x 6
2 Power clean + 2 Front squat + Chest to bar pull ups 

10 Power cleans 60/40kg
10 Front squats 
10 Chest to bar pull ups
8 Power cleans 60/40kg
8 Front squats 
8 Chest to bar pull ups
6 Power cleans 60/40kg
6 Front squats 
6 Chest to bar pull ups
4 Power cleans 60/40kg
4 Front squats 
4 Chest to bar pull ups
2 Power cleans 60/40kg
2 Front squats 
2 Chest to bar pull ups

Thursday

Bench Press
5-5-5-5-5

10 ring rows between each set 

15 minute time cap
50-40-30-20-10
Double unders 
Sit ups 
Straight into
10-20-30-40-50
Russian Kettle-bell Swings 24/16kg
Push up

Friday

Overhead Squat 
3-3-3-3-3

Nancy 
5 rounds 
400m run 
15 Overhead squats 42.5/30kg 

Saturday 

Every 6 minutes x 5
9 Clean & Jerks 60/40kg
15 Bar facing burpees 
21/16 Calorie row