Last week was a test week, we now have 9 weeks of training before we are going retest these workouts again
Let’s see what improvements we can make.

Monday

Front Squat
5×5 @75%

Fran Practice
EMOM x 10
Min 1 – 10 Thrusters
Min 2 – 10 Pull ups 

Tuesday

Power snatch + high hang squat snatch + Overhead squat 
(15 minutes to build) 

EMOM x 15
Min 1 – 50 Double unders 
Min 2 – 10 Toes to bar 
Min 3 – 15/12 Calorie row 

Wednesday

Pause Push Jerk
5×3 @ 75% ( 3 second pause in the catch)

3 Rounds 
Every 6 minutes 
10 Push jerk 60/40kg
20 Russian Kettlebell swings 32/20kg 
30/24 Calorie bike

Thursday

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

Double Kettlebell Front rack reverse lunge 
5 x 16 (8 per leg)

21-15-9 
Wall balls 9/6kg
Burpees   

Friday

A1) Handstand Push ups 
5 x 5-10 reps 

A2) Rope climb (legless if Possible)
5 x 1-2 assents 

5 rounds 
10 Power clean 60/40kg
20 Sit ups 
300m run

Saturday 

10 minute EMOM 
Min 1 – 15/12 Calorie Ski 
Min 2 – 15 Box Jump overs 24/20”

Rest 5 minutes 

10 minute EMOM
Min 1 – 15/12 Calorie Row 
Min 2 – 15 Burpees 

Rest 5 minutes 

10 minute AMRAP 
15/12 Calorie Bike 
15 Russian Kettlebell swings 32/20kg