Monday

5 Rounds

15 KB Swings@32/24kg

10 Burpees

5 Ring Muscle Ups

Score = Time

 

Rest 10 minutes 

 

5 Rounds

12 Pistols (1rep = both legs)

6 Strict HSPU

3 L-Sit/Legless Rope Climb

Score = Time

Tuesday

Clean Singles

3×5@60%

3×3@70%

2×2@80%

2×1@90%

(Rest 90 seconds between sets)

 

4×8 Clean Grip Deadlift@100% of 1RM Clean

(Rest 2 minutes between sets)

 

After Class Extra:

5X4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

3 Rounds

12 STOH@60/40kg

14 Front Rack Lunge@60/40kg

16 T2B

Score = Time

 

Rest 10 minutes 

 

AMRAP 8

3,6,9,12,15…….

Hang Squat Clean@60/40kg

Bar Muscle Ups

Score = Reps

Thursday

Super Set

A.1 5X8 Bench Press@80/85%

A.2 5X8 Single Arm DB Row

(Rest 30/90seconds)

 

For Quality:

4 Rounds

24 Press Ups

12 Pull Ups

12 Strict KB Shoulder Press

24 Sit Ups

Friday

For Time:

12 Power Clean & Push Jerk@60/40kg

10 Power Clean & Push Jerk@70/50kg

8 Power Clean & Push Jerk@80/60kg

6 Power Clean & Push Jerk@90/65kg

4 Power Clean & Push Jerk@100/70kg

2 Power Clean & Push Jerk@110/75kg

Score = Time

 

5X5 Front Squat@80%

(Rest 2 minutes between sets)

 

After Class Extra:

4×10 Clean Grip Deadlift@60/70% of 1RM

(Rest 2 minutes between sets)

Saturday

For Time:

21-18-15-9-6-3

DB [email protected]/15kg

Burpees

Score = Time

 

Rest 10 minutes 

 

For Time:

21-18-15-9-6-3

KB Swings@32/24kg

Over Box Jumps@24/20″

Score = Time