Monday

FOR THOSE WHO PARTICIPATED IN THE COMP, I ENCOURAGE YOU TO USE THIS SESSION AS ACTIVE RECOVERY BY SCALING THE REPS BACK.
PLEASE ASK A COACH FOR HELP WITH THIS!

30 EMOM

1 – 20/15 Calorie Row

2 – 20/15 Calorie Ski Erg

3 – Rest

4 – 20/15 Calorie Assault Bike

5 – 20 Burpees

6 – Rest

Tuesday

20 Minutes

Working on Snatch technique and Double-under drills

For Time:

30 Hang Snatch@60/40kg

Every time you drop the bar 30 Double-unders

Increase Double-unders by 10reps each time you drop!

Back Squat 6X3@80%

(Rest 2minutes between sets)

Wednesday

For Time:

Buy in: 50 Pull-ups

3 Rounds

250 Row

5 Thrusters@80/55kg

15 Wallballs@9/6kg

Buy out: 50 T2B

Score = Time

Thursday

A.

10 EMOM 3 Cleans@70/75%

B.

Push Press 4X8@70%

(Rest 2minutes between sets)

C.

Mixed Grip Deadlift 4X10@50/60%

(Rest 2minutes between sets)

Friday

In Pairs

For Time:

100 Calorie Row

80 Over Erg Burpee

80 Pull-ups

80 Calorie Row

60 Over Erg Burpee

60  Pull-ups

60 Calorie Row

40 Over Erg Burpee

40  Pull-ups

40 Calorie Row

20 Over Erg Burpee

20  Pull-ups

20 Calorie Row

Score = Time

Saturday

Gymnastic Skill:

Ring Muscle-up Drills

7 Rounds

5 Power Clean@70/50kg

5 Front Squat@70/50kg

5 STOH@70/50kg

5 Ring Muscle-ups

Extra Conditioning

Session 1 

For Time: 

6 Rounds

20 Calorie Assault Bike

15 Wallballs@9/6kg

10 Press Ups

Score = Time 

Session 2 

30 AMRAP 

10 Calorie Row

10 Down Ups

10 Calorie Ski Erg

10 Down Ups

Score = Reps 

Session 3 

20 EMOM 

1 – 12 Hang Power Clean@50/35kg

2 – 21 Double Unders + 6 Over Bar Burpee