Monday

In Teams of 4

200 Calorie Assault Bike + 200 Thrusters@50/35kg

200 Calorie Ski Erg + 200 Alternating DB Snatch@30/20kg

Tuesday

A.1 20 minutes to work up to a daily max single in Snatch

A.2 12 EMOM 2 Snatch@80% of weight reached in A.1 Perfect reps, aim for no fails. This does not have to be touch and go.

A.3 Back Squat 5X5@70/75% (Rest 3minutes between sets)

Wednesday

5 Rounds

20 Box Jumps@24/20″

10 Power cleans@60/40kg

200m Row

(Rest 10minutes)

8 Rounds

30 DUs

10 Wallballs@9/6kg

CrossFit Games athlete Julie Foucher demonstrating the hang power clean 

Thursday

A.1 20minutes to work up to a heavy for the day, 1 Clean + 2 Front Squats + 1 Jerk 12 EMOM 1 Clean + 1 Front Squat + 1 Jerk@80% of weight reached in A.1

A.2 Front Squat 4X4@75/80% (Rest 3minutes between sets)

Friday

Strict Press 5X5@75% Rest 2minutes

Bench Press 4X8@70% Rest 2minutes

10-1 (for quality)

Strict Pull-up

Hspu

Hang Clean@50/35kg

Push Press@50/35kg

Saturday

In Pairs

50-40-30-20-10

Synchro Burpees

Synchro Thrusters@20/15kg

Synchro Lunges

Synchro KB Swings@24/16kg

30 Minute conditioning sessions

Scale the reps according to ability and desired intensity

Session 1

28 EMOM

1 – 15/12 Calorie Row

2 – 15/12 Calorie Assault Bike

3 – 15 Wallballs@9/6kg

4 – Rest

Session 2

30 AMRAP

12 Calorie Ski Erg

12 Burpees

12 DB [email protected]/7.5kg (keep it light, keep moving)

Session 3

30 EMOM

1 – 50 DUs

2 – 30 Slamballs@30/20lbs

3 – 20 Over Box Jumps@24/20″