Monday

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

EMOM x 21
Minute 1 – 15/12 Cal row
Minute 2 – 10 Push jerks 60/40kg
Minute 3 – 10 Toes to bar 

Tuesday

Front Squat 5×3 @85% 

Every 2 minutes x 5
10 Deadlifts 
8 Hang power cleans 
6 Front rack alternating reverse lunges 

Wednesday

2 rounds 

2 minute AMRAP
Max Calorie row 
-1 minute rest-
2 minute AMRAP
30 Wall balls + Max double unders
-1 minute rest-
2 minute AMRAP
Max Calorie bike 
-1 minute rest- 
2 minute AMRAP
30 Wall balls + Max double unders
-3 minute rest- 

Thursday

A) 3 Position snatch 
Hips – Knees – Floor 

B1) Snatch grip deadlift 5×5
B2) Handstand push ups 5×5-10

C1) Bent over row 5×10
C2) Ring dips 5×5-10

Friday

Helen 

3 rounds 
400m run 
21 Kettle-bell swings 24/16kg 
12 Pull ups

Back squat 10-8-6-4-2-2-2

Saturday 

Every 6 minutes x 5
9 Box jump overs 
15 Burpees over the erg 
21/18 Calorie row