Monday

For Time:

30-20-10

GTOH@50/35kg

Pull-Ups

Score = Time

 

(Rest 10minutes)

 

For Time:

30-20-10

Wallballs@9/6kg

T2B

Score = Time

Tuesday

A.1

Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean

A.2

12 EMOM

1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean@80% of weight achieved in A.1

A.3

Front Squat 4×6@70/80%

(Rest 2minutes between sets)

Wednesday

8 AMRAP

10 DB Push [email protected]/15kg

5 BMU

40 DUs

Score = Reps

 

(Rest 10minutes)

 

8 AMRAP

12 KB Swings@24/16kg

12 Burpee Box Jump@24/20″

12 Calorie Row

Score = Reps

Thursday

Snatch

Snatch Drills

 

10 EMOM

1 Snatch + 1 Hang Snatch@80% of 1RM Snatch

 

10 AMRAP

20 Alternating DB [email protected]/15kg

15 Slamballs@30/20lbs

10 T2B

Score = Reps

 

After Class Extra:

Back Squat 5X3@80%

(Rest 2minutes between sets)

Friday

Strict Press 5X5@70/75%

(Rest 2minutes between sets)

 

15 EMOM

1 – 10 Strict Chin-Up

2 – 20 Press-Up

3 – Rest

 

15 EMOM

1 – 10 DB Hammer Curl

2 – 20 Banded Tricep Push Down

3 – Rest

 

After Class Extra:

100 Sit-Ups

Saturday

For Time:

20 Clean & Jerk@60/40kg

20 Clean & Jerk@70/50kg

20 Clean & Jerk@80/60kg

Score = Time

 

(Rest 10minutes)

 

For Time:

100 Pull-ups

100 Wallballs@9/6kg

Score = Time

 

 

Extra Conditioning

Session 1 

For Time: 

5 Rounds

250/200m Row

12 Over Erg (Rower) Burpee

8 Calorie Assault Bike

Score = Time 

 

Session 2 

20 AMRAP 

10 Calorie Ski Erg

10 DB Push [email protected]/12.5kg

10 Down Ups

10 DB [email protected]/12.5kg

10 Press Ups

Score = Reps 

 

Session 3 

18 EMOM 

1 – Run 200m

2 – 15 OHS@50/30kg

3 –  10 Box Jumps@24/20″