Monday

Snatch 15 minutes to build

Snatch high pull 3-3-3-3-3

Back squat 10-8-6-4-2-2-2

Tuesday

Push Press 5-5-5-5-5
one set of strict chin ups between each sets

Every 15 minutes x 2
50/40 Calorie row
40 Wall balls 9/6kg
30 Burpees
20 Shoulder to over head 60/40kg

Wednesday

Handstand walk Practice

Every 6 minutes x 3
15 Toes to bar
30/24 Calorie ski
60 Double unders

Thursday

Power Clean 3-3-3-3-3

The Chief
5 Rounds
3 minute AMRAP
3 Power Cleans 60/40kg
6 Push ups
9 squats

1 minute Rest

Friday

Every 2 minutes x 5
5 high box jumps
4 Broad jumps
10 Jumping lunges

EMOM x 20
Min 1 – 15 chest to bar pull ups
Min 2 – 15m Dumb-bell front rack Lunge
Min 3 – 15/12 Calorie row
Min 4 – Rest

Saturday

In teams of 2

15 minute AMRAP
10 lateral Burpee box jump overs 24/20
10/8 Calorie ski

5 minutes rest

15 minute AMRAP
15 Wall balls 9/6kg
10/8 Calorie bike