Monday

Build up to a heavy complex 
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Power Snatch

12 minute AMRAP
50 Double unders 
7 Hang Power Snatch 50/35kg 
50 Double unders 
7 Push Press 50/35kg

Tuesday

Pause back squat 5×3

Every 4 minutes x 3
10 Pull ups 
20 Weighted step ups 22.5/15kg
30/24 Calorie row 

Wednesday

Build to a heavy hang squat clean 

3 Rounds 
15 Hang squat cleans (60/40kg)
35 sit ups 

Thursday

  A1) Bench press 9-6-3-9-6-3
A2) Chin ups 5×5-10

B1) Half kneeling KB press 4 x 10
B2) Dumbbell row 4 x 10

Bicep curls 4 x 8-12
Bodyweight tricep extensions 4 x 8-12

Friday

EMOM x 30
Min 1 – 5 Bar muscle ups 
Min 2 – 15/12 Calorie bike 
Min 3 – 20 Kettlebell swings 24/16kg
Min 4 – 15 Burpees 
Min 5 – Rest  

Saturday 

In teams of 2
5 Rounds 
600/500m row 
50 Wall balls 9/6kg
40 Box Jumps 24/20”