Monday

AMRAP 12

12 KB Push Press@24/16kg

12 Pull-Ups

12 Burpees

Score = Reps

Rest 10minutes 

AMRAP 8

15 Wallballs@9/6kg

30 Double Unders

Score = Reps

Tuesday

1 Hang Power Clean at hip/thigh

1 Hang Power Clean at knee

1 Power Clean

Work up to a challenging weight whilst maintaining good positions and complete 6sets

(Rest 2minutes between sets)

5X4 Front Squat@70/80%

(Rest 2minutes between sets)

Wednesday

For Time:

9-6-3

Hang Clean@100/70kg

Ring Muscle-Ups

Score = Time

Rest 10minutes 

AMRAP 8

2,4,6,8,10,12……..

Pistols (both legs = 1rep)

T2B

Alt DB [email protected]/15kg

Score = Reps

Thursday

12 EMOM

1 Snatch + 2 Hang Snatch

8 EMOM

10 Goblet Squat + 10 Alt Goblet Lunge (5each leg)

“Annie”

For Time:

50-40-30-20-10

Double Unders

Sit-Ups

Score = Time

Friday

6X3 Bench Press@80%

(Rest 2minutes between sets)

5 Rounds 

For Quality:

8 Hang Power Clean

16 Press Ups

8 Chin Ups

16 Sit Ups

Saturday

For Time:

30-20-10

Thruster

Pull-up

Score = Time

Rest 10minutes

For Time:

30-20-10

KB Swings@32/24

Over Box Jumps@24/20″

Score = Time