Monday

Push Jerk 10-8-6-4-2

EMOM x 15
Minute 1 – 15/12 Cal row
Minute 2 10 Push jerks 60/40kg
Minute 3 – 10 Toes to bar 

Tuesday

Deadlift 10-8-6-4-4-4

5 rounds 
Every 5 minutes
400m run 
21 Russian swings 24/16kg 
12 Chest to bar pull ups 

Wednesday

Spend 15 minutes working up to 
a heavy weight in 
Power snatch + Snatch

EMOM x 5 
5 Power Snatches (T&G)

Back squat 5×5

Thursday

Closed 

Friday

EMOM x 10 
Min 1 – 1 Rope climb 
Min 2 – 5-10 Handstand Push ups

EMOM x16 
Min 1 – Wall climbs 
Min 2 – Double unders 

Saturday 

 Hang Power clean 3-3-3-3-3

In Teams of 2
20 minute AMRAP
80 Calorie bike
60 Wall balls 9/6kg
40 Hang power cleans 50/35kg
20 Handstand Push ups

Conditioning 

Monday 

5 minute AMRAP
20 Burpee box jump overs
Max Calorie Row 

Rest 3 minutes 

5 minute AMRAP
20 Burpee box jump overs
Max Calorie Bike

Rest 3 minutes

5 minute AMRAP
20 Burpee box jump overs
Max Calorie Ski 

Wednesday

15 minute AMRAP
10-20-30-40-50
Calorie Bike 
Sit ups 

Rest 5 minutes

15 minute AMRAP
10-20-30-40-50
Calorie Row 
Alternating Box step ups 24/20”

Friday 

12 minute AMRAP 
20/15 calorie ski 
20m walking lunge

Rest 3 minutes 

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

Rest 3 minutes 

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