Monday

A. Slow Clean Grip Deadlift + Mid Thigh Power Clean + Hang Power Clean: 4 x 1+1+1, Every 60s x 5
*Light-moderate weight
+
B. Slow Clean Grip Deadlift + Hang Power Clean + Low Hang Power Clean: 4 x 1+1+1, Every 90s. x 5
*Moderate-heavy weight

EMOM x 15
Min 1 – Wall walks 
Min 2 – Wall balls 9/6kg 
Min 3 – Rowing 

Tuesday

A. Chin Over Bar Hold (pronated grip): 3 x 60-70% of max time, rest 60s.
+
3 Sets:
B1. Banded Strict Pull-up – 1s pause chin over bar/2s eccentric x AMRAP (-1)
B2. Top-to-Top DB Bench Press x 10 @ challenging loading
Rest 30-60s b/t movements, rest 60-90s b/t sets

In teams of 2

20 minute AMRAP 
10 Goblet cossack squats 24/16kg
20 Single arm Swings 24/16kg 
Calorie bike 

(One athlete is on the bike whilst other is performing cossacks and swings)

Wednesday

A. Front Squat – 1s pause in the bottom:
3 x 4 @ 77%
2 x 3 @ 83%
Rest 2 minutes

B. For Time:
30 Power Clean and Jerk, 52.5/35kg 
50 TTB

*10 minute cap
*Reps may be partitioned however wanted

Thursday

In teams of 2

30 minute AMRAP 
2000m row 
30 Bench press 60/40kg 
30 Bent over row 60/40kg 

Friday

Every 2 Minutes x 9 Sets:

Set 1:
Sideways HS Hold: x 10-15s per direction

Set 2:
Wall Facing HS Weight Shifts x 8 per sides

Set 3:
Rear Foot Elevated Split Squat (3131) x 6 per side – DB’s held in each hand
*Increase loading from last week

 Every 3 Minutes x 4 Sets:
45s AMRAP DBL KB Clean and Jerk, 24/16kg
45s AMRAP DBL KB Front Squats

Saturday 

In teams of 3

9 minute AMRAP 
Ski erg 

Rest 1 minute 

9 minute AMRAP 
Burpees 

Rest 1 minute 

9 minute AMRAP 
Echo bike 

Hyrox 

Monday 

 15 minute AMRAP 
500m Ski 
25 Wall balls 

Rest 5 minutes 

15 minute AMRAP 
500m row 

25m Burpee broad jump

Wednesday

In teams of 2 

15 minute AMRAP
25m sled push 
Ski erg 

5 minute rest 

15 minute AMRAP 
200m Farmers carry 
Walking lunges 

Friday

Every 25 minutes x 2
3000m Bike 
1500m row 
1000m Ski 
800m run 
20 minute time cap

Weightlifting 

Tuesday 

Snatch sots press 4 x 8 (light weight)

Snatch Thruster 4 x 5 ( medium weight )

Power snatch + Snatch 6 x 1+2 

Deficit Snatch high pull 4×4  

Thursday 

Push press + Jerk 5 x 3+1 (Medium weight)

Tall cleans 5 x 3 (light weight)

EMOM x 10 
1 squat clean (build to heavy)

Bench Back squat build to a heavy 3