Monday

4 rounds 
2 minute AMRAP 
6 Hang squat clean 60/42.5kg 
8 Burpees 
10 Toes to bar 

2 minutes rest between rounds 

Tuesday

EMOM x 10 
Power Snatch + High hang squat snatch

Back squat 3-3-3-3-3

Wednesday

3 Rounds 
10 Thrusters 60/42.5kg 
20/15 Calorie row 
30 Box jumps 24/20” 

Then 50 Chest to bar pull ups

Thursday

15 minute AMRAP 
15/12 Calorie Bike 
10 Handstand push ups 

Friday

15.1 
9 minute AMRAP 
15 Toes to bar 
10 Deadlifts 52.5/35kg
5 Snatches 52.5/35kg

Straight into

6 minutes 
To find your 1rm Clean & Jerk

Saturday 

4 rounds 
30/25 calorie row 
40 Wall balls 9/6kg
50 Double unders