Monday

For Time:

30-20-10

[email protected]/35kg

Pull-Ups

Score = Time

 

(Rest 10minutes)

 

For Time:

30-20-10

[email protected]/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 [email protected]% of weight achieved in A.1

A.3

Front Squat 4×[email protected]/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 [email protected]/16kg

12 Burpee Box [email protected]/20″

12 Calorie Row

Score = Reps

Thursday

Snatch

Snatch Drills

 

10 EMOM

1 Snatch + 1 Hang [email protected]% of 1RM Snatch

 

10 AMRAP

20 Alternating DB [email protected]/15kg

15 [email protected]/20lbs

10 T2B

Score = Reps

 

After Class Extra:

Back Squat [email protected]%

(Rest 2minutes between sets)

Friday

Strict Press [email protected]/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 & [email protected]/40kg

20 Clean & [email protected]/50kg

20 Clean & [email protected]/60kg

Score = Time

 

(Rest 10minutes)

 

For Time:

100 Pull-ups

100 [email protected]/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 [email protected]/30kg

3 –  10 Box [email protected]/20″