Monday

15-12-9

Power Clean@70/50kg

Front Squat@70/50kg

(Rest 10minutes)

15-12-9

STOH

Double-unders

50-50-50

Tuesday

European Championships

“17.2”

Wednesday

For Time:

5 Rounds

250/200m Row

6 Thrusters@60/40kg

24 Wallballs@9/6kg

Score = Time

Thursday

PART A

20 Minutes

Work up to heavy

1 Clean + 1 Hang Clean

PART B

12 EMOM

1 – 2 Clean + 2 Hang Clean@80% of weight achieved in Part A

2 – 10 Over Bar Burpee

Front Squat 5X5@80%

(Rest 2minutes between sets)

Friday

BB Strict Press 5X5@80%

(Rest 2minutes between sets)

Strict Pull-up 5X8

(Rest 2minutes between sets)

DB Bench Press 5X8

(Rest 2minutes between sets)

3 Rounds

Hollow Hold 45seconds

15seconds rest

Superman Hold 45seconds

Extra Credit:

10minute ME calories on Assault Bike

Saturday

5 Rounds

10 Power Clean@60/40kg

10 Over Box Jumps@30/20″

(Rest 10minutes)

4 Rounds

8 Power Snatch@60/40kg

8 C2B Pull-ups

(Rest 10minutes)

3 Rounds

6 STOH@60/40kg

6 Over Bar Burpee