Monday

Build up to a heavy power clean

10-15-20
Power clean 70/45kg
Toes to bar
box jump overs 24/20”

Tuesday

Every 5 minutes x 4
10 Hang power snatch 42.5/30kg
20 Wall balls 9/6kg
30/25 Calorie row

Back Squat 5-5-5-5-5

Wednesday

Deadlifts 10-8-6-4-2

10-1 
Deadlifts 100/70kg
Handstand Push ups 

Thursday

A) Turkish Get ups 3-3-3-3

B1) Bulgarian Split Squat 4 x 8-12
B2) Turkish Get ups 4  x8-12

EMOM x 20 
Min 1 – 50 Double unders 
Min-2 – 40 second Double KB front rack hold
Min-3 – 15/12 Calorie bike 
Min 4 – Rest 

Friday

2 Rounds
20 Burpees over the bar 
20 Chest to bar pull ups
20 Front Squats 50/35kg
20 Toes to bar 
20 Power Cleans 50/35kg

Saturday

In teams of 2
Calorie bike 
Men 50-40-30-20-10
Women 40-30-20-15-10

Calorie Row  
Men 10-20-30-40-50
Women 10-15-20-30-40