Monday

A1) Bench Press 5×5
A2) Bent over row 5×10

5 sets 
20m sled pull
20m sled push
20/15 Calorie Ski 

Tuesday

Back Squat 5×5 

Min 0
40/30 Calorie bike 
20 Sand bag cleans 50/30kg

Minute 10 
40/30 Calorie bike 
40 ALT Dumb-bell snatch 

Minute 20 
40/30 Calorie bike 
60 Wall balls 9/6kg

Wednesday

3 rounds Every 10 minutes
1000m row 
10 Bar muscle ups
20 Burpee Box jump overs 24/20”

Thursday

Clean & Jerk 
Build to a heavy single

Death by Clean & Jerk 60/40kg 
Min 1 – 1 C&J
Min 2 – 2 C&J
Min 3 – 3 C&J 
ect… ect 

Friday

Closed  

Saturday 

Closed