Monday

Front squat 3-3-3-3-3 (first rep 3 second pause in the bottom)
(3 high box jumps between each set)

Power clean 10 minutes to build to a heavy single 

EMOM x 10 
3 Touch & go Power cleans @ 80% of todays heavy single 

 

Tuesday

Bench Press 10-8-6-4-2-2-2

EMOM x 10 
Odd 5-10 Strict pull ups
Even 5-10 Dips

7 minute AMRAP 
50 Double unders 
15 Burpees 

Wednesday

3 rounds 

4 minutes work 
30/25 calorie row
20 Box jump overs 24/20”
Max Russian Kettlebell swings 24/16kg

2 minutes rest 

4 minutes work 
30/25 Calorie bike 
20 Wall balls 
Max Sit ups 

2 minutes rest

Thursday

EMOM x 10 
3 Position snatch

Snatch high pull 5×3

Back squat 5×5

Friday

Push Press 5-5-5-3-3-3

EMOM x 12 
Min 1 – 10 Double Kettle-bell hang power clean 
Min 2 – 10 Chest to bar pull ups 
Min 3 – 12/10 Calorie ski 

3 Minutes rest 

EMOM x 12 
Min 1 – 4 Sand bag cleans 
Min 2 – 3 Wall climbs 
Min 3 – 12/10 Calorie bike erg 

Saturday 

Skill practice toes to bar 

20 rounds for time 
In teams of 2
5 Burpees 
7 Box jumps 24/20
9 Wallballs 9/6kg

You go – I go 
each athlete completes a full round
(20 minute time cap)

Conditioning 

Monday 

Every 9 minutes x 4
500/400m row 
400m run
30/20 calorie bike 

(each round has a 7 minute time cap)

Wednesday

Every 10 minutes x 4
50/40 calorie bike 
40 squats 
30 walking lunges 
20 Dumb-bell snatch
10 Burpees

Friday 

In teams of 3 

12 minute AMRAP
Prowler push (change every 15m)

Rest 3 minutes 

12 minute AMRAP 
Ski erg (change every 30 seconds)

Rest 3 minutes

12 minute AMRAP 
Farmers rack carry (change every 30m)