Monday

15 minutes to build 
1 Clean Deadlift +
1 Below knee Power clean +
1 Above the Knee power clean +

5 rounds for time  
10 Hang Power clean 50/35kg
20 Back rack Alt lunges 
30 Double unders 

Rest 60 seconds between rounds 

Tuesday

5 sets 
5-10 Strict handstand push ups 
1 Legless rope climb 

5 sets
8 floor press 
12 Chest supported row 

3 sets 
15 Scull crushers 
15 Bicep curls 

 Wednesday

3 rounds 
800m run 
50 wall balls 9/6kg 
50 sit ups
50 alternating step up

Thursday

7 minute 
40 on / 20 seconds of Echo bike 

Rest 3 minute 

7 minute AMRAP 
3 Sandbag over shoulder 
6 Sandbag squats 
9 Push ups  

Friday

Jack 
20 minute AMRAP 
10 Push press 52.5/35kg 
10 Kettlebell swings 24/16kg 
10 Box Jumps 24/20”

Saturday 

In teams of 3
120/90 calorie ski 
60 toes to bar 
120/90 calorie row 
60 burpees over the row 
120/90 calorie bike 
60 dumb-bell bench press

Hyrox 

Monday 

Every 10 minutes x 4
15 Burpee box jump overs 
30 Dumb-bell snatch 22.5/15kg
40/30 Calorie bike 

Wednesday

3 rounds 
800m run 
50 wall balls 9/6kg 
50 sit ups
50 alternating step up

Friday

Every 2 minutes x 5
25m sled push

EMOM x 10 
Burpee broad jumps 

EMOM x 10
Ski erg 

Weightlifting 

Tuesday 

Snatch focus 

Snatch balance + Overhead squat 
5 x 1+2 (3 second pause on the last overhead squat 

EMOM x 10
Power snatch + Hang snatch

Snatch Deadlift 
3-3-3-3-3

Thursday 

Clean & Jerk focus 

Spilt jerk 
3-3-3-3-3

EMOM x 10
Power clean + Hang squat clean 

Back squat 
(Build to a heavy set of 5)