Monday

20 minutes to work up to a heavy OHS from the floor or practise the movement from rack.

“15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats@43/30kg

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats@43/30kg

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats@43/30kg

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Tuesday

A.1

10 EMOM

5 Cleans@60/70% of 1RM Clean

A.2

10 EMOM

5 Push Press@80% 1RM Push Press

A.3

Front Squat 5X4@80%

(Rest 2minutes between sets)

Wednesday

For Time:

50 Calorie Row

40 DB [email protected]/15kg

30 T2B

20 Strict HSPU’s

10 Ring Muscle-ups

Score = Time

Thursday

32 EMOM:

1 – 10 Calorie Assault Bike

2 – 12 Burpees

3 – 14 Alt DB [email protected]/15kg

4 – 16 Wallballs@9/6kg

Friday

Strict Press 5X5@80%

(Rest 2minutes between sets)

5 Rounds For Quality:

30 Sit-ups

20 Press-ups

10 Chin-ups

5 DB Strict Press

(Single arm, 5 on each)

Saturday

5 Rounds For Time In Pairs:

20 Thrusters@60/40kg

20 Pull-Ups

10 Synchronised Down-ups

20 Power Clean@60/40kg

20 Calorie Row

Score = Time

Extra Conditioning

Session 1 

For Time: 

75 Wallballs@9/6kg

50 Burpees

25 Box Jumps@24/20″

Score = Time 

Session 2 

20 AMRAP 

15 Calorie Assault Bike

20 Slamballs@30/20lbs

30 DUs

40 Thrusters@20/15kg

Score = Reps 

Session 3 

16 EMOM 

1 – 8 Strict HSPUs

2 – 12 KB Deadlift@32/24kg