Monday

For Time:

5 Rounds

20 Alt DB [email protected]/15kg

15 Wallballs@9/6kg

10 C2B Pull-Ups

Score = Time

Tuesday

20 Minutes to work up to a weightlifting total:

Snatch

Clean & Jerk

 

5X5 Behind Neck Snatch Grip Push Press

(Rest 2minutes between sets)

 

Extra Credit:

5X4 Back Squat@80%

(Rest 2minutes between sets)

Wednesday

8 AMRAP

10 Power [email protected]/30kg

30 Double-Unders

Score = Reps

 

Rest 6minutes

 

6 AMRAP

20/15 Calorie Row

10 Over Box Burpee@24/20″

Score = Reps

 

Rest 4minutes

 

4 AMRAP

6 T2B

12 Press-Ups

Thursday

Skill: Bar Muscle-up

 

5 AMRAP of Bar Muscle-ups or the progression your coach deems best for you!

 

A.1 5X8 Bench Press@70%

A.2 5X8 Strict Pull-up

(Rest 90/30seconds)

 

4 Rounds

Hollow Hold 45seconds

15seconds rest

Superman Hold 45seconds

Friday

For Time:

10-1

C&J@50/35kg

T2B

Score = Time

 

Rest 10minutes 

 

For Time:

10-1

Hang Power Clean@50/35kg

HSPU

Score = Time

 

Rest 10minutes 

 

For Time:

10-1

Front Squat@50/35kg

Pull-up

Score = Time

Saturday

For Time:

Row 500m

15 Burpees

30 KB Swings@24/16kg

15 Burpees

Row 500m

Score = Time

 

Rest 10minutes

 

For Time:

Run 400m

15 Burpees

100 Double-unders

15 Burpees

Run 400m

Score = Time