Monday

Strength

E3MOM 5×5 Back Squat@80%

Conditioning

AMRAP 8
30 DB [email protected]/15kg
30 Pull Ups
30 DB Hang [email protected]/15kg
30 T2B
In Remaining Time as an AMRAP
5 DB [email protected]/15kg
5 Pull Ups
5 DB [email protected]/15kg
5 T2B
Score = Total Reps

Tuesday

Clean Warm Up

2 Rounds
Empty Bar
5 – Deadlifts
5 – Shrugs
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
(Rest 1 minute between rounds)

2 Rounds
Empty Bar
5 – Strict Press
5 – Push Press
5 – Power Jerk

2 Rounds
Empty Bar
5 – Power Clean and Strict Press
5 – Power Clean and Push Press
5 – Power Clean and Push Jerk
(Rest 1 minute between rounds)

Start building up to your percentage

Weightlifting

E2MOM 6X5 TNG Power Clean & Push Jerk@70/80%
(Clean & Jerk x5 not 5x Clean then 5x Jerk)

Conditioning

For Time:
3 Rounds
20/15 Calorie Ski Erg
20 Heavy Wallballs@14/9kg
20 [email protected]/30kg

Rest 10 Minutes

For Time:
3 Rounds
20/15 Calorie Assault Bike
20 Over Box Burpees@24/20″
20 Hang Power [email protected]/30kg

Wednesday

Snatch Warm Up

3 Rounds
Empty Bar
OHS
5 – Slow Down, Fast Up
5 – Slow Down, 2 second pause at the bottom, Fast Up
5 – Slow Down, half way up back down to the bottom, Fast Up
(Rest 30 seconds between rounds)

3 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pull
5 – Muscle Snatch
5 – Power Snatch
5 – Snatch
(Rest 1 minute between rounds)

Conditioning

For Time:
Run 400m
10 Snatches@70/50kg
Run 400m
8 Snatches@70/50kg
Run 400m
6 Snatches@70/50kg
Run 400m
4 Snatches@70/50kg
Run 400m
2 Snatches@70/50kg
Score = Time

Rest 10 Minutes

3 Rounds
Row 600m
20 Over Erg Burpees

Thursday

E2MOM 5×5 Strict Press@80/85%
(Rest 2 minutes between sets)

Skill

Ring Muscle Ups

Gold – 30 Burpee Ring Muscle Ups
Silver – 30 Burpee Pull Ups
Bronze – 30 Burpee Jumping Pull Ups

Friday

Weightlifting

E2MOM 6X2 Clean & Jerk@80/90%

Conditioning

In Pairs
30-20-10-10-20-30
Calorie Assault Bike
HSPUs

Saturday

Conditioning

For Time:
10-9-8-7-6-5-4-3-2-1
STOH@60/40kg
Over Bar Burpee

Rest 10 Minutes

For Time:
10-9-8-7-6-5-4-3-2-1
Back Squat@60/40kg
Pull Ups

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs
AMRAP 15
5-10-15-20…….
Calorie Assault Bike
Down Ups

Running clock into

AMRAP 15
10-20-30-40…….
Calorie Row
Wallballs@9/6kg
Score = Reps

WEDNESDAY/THURSDAY:

For Time:
5 Rounds
25/20 Calorie Row
25 Wallballs@9/6kg
25 Slamballs@30/20lbs
Score = Time