Monday

EMOM x 10
Snatch high pull +
Low hang Power snatch +
Snatch balance 

Every 4  minutes x 4
6 Power Snatch 50/35kg
9 Box jump overs 24/20” 
15/12 Calorie row 

Tuesday

Front Squat 
5-5-5-3-3-3-1-1-1

3 rounds 
10 Front squats 70/45kg
15 Chest to bar pull ups 
50 Double unders 

Wednesday

Deadlift 
10-8-6-4-2-2-2

EMOM x 10 
Min 1 – 10 Deadlift 
Min 2 – 10 Handstand push ups 

Thursday

Turkish Get up
3-3-3

5 rounds 
40 seconds work 
20 seconds transition 

# Ski
# Wall balls 9/6kg
# Sit up
# Reverse Lunge

 Friday

A1) Bench press 5×5
A2) Renegade rows 4 x 12

3 sets 
Dips 8-12
Strict chin ups 8-12

3 sets 
Lateral rasie 15-20
Tricep push downs 15-20
Barbell curls 15-20

Saturday 

 In teams of 2 
4 rounds 
50/40 Calorie bike 
40 Thrusters 42.5/30kg 
30 Bar Facing burpees