Monday

 EMOM x 10 
Snatch high pull
High hang snatch 
Overhead Squat 

Back Squat 
5-5-5-5-5

Double front rack KB lunge 
5 x 20m 

Tuesday

Split Jerk (3 second pause in catch)
3-3-3-1-1-1

7 minute AMRAP 
3-6-9-12-15……
Toes to bar 
Push press 50/35kg
Bar hops 

Wednesday

12 minute AMRAP 
15/12 Calorie row 
20 Wall balls 9/6kg

5 minute Rest 

12 minute AMRAP 
15/12 Calorie Bike 
20 Dumb-bell Snatch 22.5/15kg 

Thursday

A1) Bench press 10-8-6-4-2-10
A2) 10 Bent over rows between each set

B1) Dips 4 x 8-12
B2) Chin ups 4 x 8-12

In teams of 2 
Don’t put the barbell down 
150 barbell curls 
150 Strict press
150 Bent over rows 
150 Skull crushers

 Friday

The Bella Complex 
Clean + 
Shoulder to overhead + 
Front Squat +
Shoulder to overhead 

EMOM x 15
Min 1 – The Bella Complex 
Min 2 – 5 Bar Muscle ups 
Min 3 – 50 Double unders

Saturday

In teams of 3
15 minute AMRAP
15/12 Calorie ski 
20m Sled push 

In teams of 3 
15 minute AMRAP
15/12 Calorie Bike 
20m Farmers walk