Monday
Main Class

A. Strength

E3MOM 5×4 [email protected]/85%

Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

B. Conditioning

11 AMRAP
11 Power Cleans@60/40kg
11 Burpees Over the Bar
19 Deadlifts@60/40kg
18 Pull-Ups
Score = Reps

Tuesday
Main Class

A. Strength

E3MOM 4×12 Front Squat@65%

Front Squat Warm Up:
2 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)

B. Conditioning

For Time:
3 Rounds
6 Thrusters@70/50kg
12 T2B
24 HSPUs
48 Double Unders
Score = Time

Competitors Class

Snatch

A. E3MOM
8 Rounds
TNG 1 Power Snatch + Deep Power Snatch + Snatch@build up weight
Focus on hitting that extension and progressively pulling yourself furthur underneath the bar with each rep

B. 20 Minutes
Work up to a heavy OHS from the floor

Wednesday
Main Class

Conditioning

For Time:
In Pairs
Row 10000m
Every 1000m
Both people complete 10 Down Ups + 10 American KB Swings@32/24kg
Score = Time

Coaches Notes:
The down ups and KB swings do not have to be done synchronised. Once 1000m has been reached (metres distributed/completed at members discretion) partner A can carry on rowing, whilst partner B completes down ups and KB swings, and then partner B gets on rower and partner A completes down ups and KB swings. As long as both partners complete the 10 downs ups and 10 KB swings every 1000m.

Thursday
Main Class

A. Strength

E3MOM 4×8 Back Squat@70%

B. Conditioning

5 Rounds
In a 3 minute window complete:
8 Squat Clean@60/40kg
10 Over Bar Burpee
30 Double Unders

Friday
Main Class

A. Strength

E3MOM 5×3 Bench Press@85%

B. Conditioning

For Time:
30-20-10
Double DB Hang Clean & [email protected]/15kg
T2B
Score = Time

Saturday
Main Class

A. Conditioning

For Time:
In Teams of 4
100 DB [email protected]/15kg
Every time you drop or stop the whole team runs 200m
100 Pull Ups
Every time you drop or stop the whole team completes 10 burpees
100 HSPUs
Every time you drop or stop the whole team runs 200m
100 Calorie Row
Every time you drop or stop the whole team completes 10 burpees
Score = Time

Coaches Notes:
Person 1 completes a max set of Clusters then everyone runs 200m.
Person 2 completes a max set of Clusters then everyone runs 200m and so on till 100 are completed then move onto the pull-ups and complete in the same fashion.

Sunday
Main Class

A. Weightlifting

E3MOM 6X1 Snatch + 2 Hang Snatch@70/80% of 1RM Snatch
Or
Snatch Technique Work

Snatch Warm Up:
2 Rounds
Empty Bar
5 – Snatch Grip Deadlifts
5 – Snatch High Pulls
5 – Muscle Snatch
5 – Power Snatch
5 – Hang Power Snatch
5 – Snatch
(Rest 1 minute between rounds)

B. Conditioning

For Time:
30-20-10
DB Alt [email protected]/15kg
Double Unders
Sit-Ups
Score = Time

Conditioning

MONDAY/TUESDAY

AMRAP 30
In Pairs
400m Run (Together)
30 Burpees (Split)
20 Air Squats (Synchronised)
100 Double Unders (Split)
Score = Reps

WEDNESDAY/THURSDAY

3 Rounds
Minutes 1-4
50 Double Unders + 20 Wallballs@9/6kg + 10 Burpees
Minutes 4-8
50 Sit Ups
Minutes 8-12
800m Run
Rest 2 minutes

FRIDAY

For Time:
5 Rounds
20 Air Squats
10 Press Ups
30 Double Unders
20 Alt Lunges
10 Strict Pull Ups
30 Double Unders
Score = Time