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
