Monday

12 AMRAP

60 [email protected]/6kg

Row 200m

40 Burpees

(Rest 10minutes)

12 AMRAP

20 Alternating KB [email protected]/16kg

40 DUs

Tuesday

Warm up Power Clean

12 EMOM

2 Power Clean + 2 Hang Power [email protected]%

Clean Pull 5X5 @100% of Clean (Rest 2minutes)

After Class Extra: Front Squat [email protected]% (Rest 2minutes)

Wednesday

In Pairs

Complete

2minutes work 1minute rest

100 Synchronised [email protected]/15kg

100 Calorie Row

80 Over Rower Burpees

80 Hang Power [email protected]/35kg

60 Synchronised [email protected]/15kg

60 Calorie Row

40 Over Rower Burpees

40 Hang Power [email protected]/35kg

20 Synchronised [email protected]/15kg

20 Calorie Row

10 Over Rower Burpees

10 Hang Power [email protected]/35kg

Thursday

6 Rounds (for quality not speed)

10 Bench [email protected]%

10 Press Ups

10 Strict Pull-ups

10 High Hang Muscle Clean

Friday

Power Snatch

Warm up Power Snatch

12 EMOM

1- 8 Power Snatch

2- 8 T2B

(Rest 10minutes)

12 EMOM

1- 14 Goblet [email protected]/24kg

2- 14 Goblet [email protected]/24kg

Saturday

40 EMOM

1- 15/12 Calorie Assault Bike

2- 15 [email protected]/6kg

3- 15 Power [email protected]/30kg

4- 15 Calorie Row

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

8 Rounds

In a 3minute window complete:

15 Over Box [email protected]/20″ + 20 [email protected]/6kg + 50 DUs

Session 2

30 AMRAP

12 Calorie Assault Bike

14 KB [email protected]/16kg

16 Down Ups

Session 3

25 EMOM

1- 15 Burpees

2- 20 [email protected]/20lbs

3- 15 Calorie Ski Erg

4- 20 Alternating Lunges

5- 10 DB [email protected]/12.5kg