Monday
Main Class

A. Strength

E3MOM 5×5 Hang Power Clean@80% of 1RM Power Clean

Hang Power Clean Warm Up:
2 Rounds
Empty Bar
5 – Shrugs
5 – Hang Clean Pull
5 – Hang Muscle Clean
5 – Hang Power Clean
5 – Hang Deep Power Clean
(Rest 1 minute between rounds)

B. Conditioning

RX+

For Time:
21-15-9
Hang Power Clean@80/60kg
Strict HSPU 
Score = Time

RX
21-15-9
Hang Power Clean@80/60kg
Standing Double KB Strict Press@24/16kg

Tuesday
Main Class

A. Strength

20 Minutes to work up to a heavy Front Squat

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:
30-20-10
Double DB FR [email protected]/15kg
Down Up
T2B
Score = Time

Wednesday
Main Class

A. Strength

E3MOM 5×5 Bench Press@75/80%

B. Conditioning

RX+
For Time:
5 Rounds
6 R Arm KB Snatch@32/24kg
6 Burpess
6 L Arm KB Snatch@32/24kg
6 Burpess
6 Bar Muscle Ups
Score = Time

RX
For Time:
5 Rounds
6 R Arm KB Snatch@32/24kg
6 Burpess
6 L Arm KB Snatch@32/24kg
6 Burpess
6 Pull Ups
Score = Time

Coaches Notes:

Today the coaching emphasis is on KB Snatch, if you already have an efficient BMU you may RX+

Thursday
Main Class

A. Strength

E3MOM 5×5 OH Squat@70/80% of 1RM OHS

B. Conditioning

For Time:
In Pairs
1000m Row
100 Double Unders
100 Double DB Box Step [email protected]/15kg
800m Row
80 Double Unders
80 Double DB Box Step [email protected]/15kg
600m Row
60 Double Unders
60 Double DB Box Step [email protected]/15kg
400m Row
40 Double Unders
40Double DB Box Step [email protected]/15kg
200m Row
20 Double Unders
20 Double DB Box Step [email protected]/15kg
Score = Time

Friday
Main Class

A. Strength

E3MOM 4×8 Strict Press@60/70%

B. Conditioning

AMRAP 14
2,4,6,8,10……….
Alt Single Arm DB C&J@30/22.5kg
Pull Ups
Wallballs@9/6kg
Score = Reps

Saturday
Main Class

Conditioning

AMRAP 26
In Pairs
10 Thrusters@90/65kg
10 Box Jumps@24/20″
10 Burpees
20 Thrusters@80/60kg
20 Box Jumps@24/20″
20 Burpees
30 Thrusters@70/50kg
30 Box Jumps@24/20″
30 Burpees
40 Thrusters@60/40kg
40 Box Jumps@24/20″
40 Burpees
50 Thrusters@50/35kg
50 Box Jumps@24/20″
50 Burpees
Max Calorie Row in Remaining Time
Score = Reps

Truster Warm Up:

3 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
5 – Push Press
5 – Thrusters
(Rest 30 seconds between rounds)

Sunday
Main Class

A. Strength

E4MOM 3×20 Deadlift@55%

B. Conditioning

For Time:
75 Russian KB Swings@32/24kg
75 Wallballs@9/6kg
25 T2B
50 Russian KB Swings@32/24kg
50 Wallballs@9/6kg
25 T2B
25 Russian KB Swings@32/24kg
25 Wallballs@9/6kg
25 T2B
Score = Time

Barbell Class

Tuesday/Thursday 7pm

A. Work up to a technical Heavy Snatch

B. E2MOM 5×3 Snatch Pull@100% of A.

C. E3MOM 5×2 Back Squat@80%

Wednesday 10.30am

A. E2MOM 5×1 Clean + 1 Hang Clean@80% of 1RM Clean

B. EMOM 6 3xCleans@70% of 1RM Clean

C. E2MOM 5×5 Clean Deadlift@100/110%

Conditioning Classes

MONDAY/TUESDAY

AMRAP 30
400m Run
40 Down Ups
40 Wallballs@9/6kg
400m Run
40 Alt Jumping Lunge
40 Russian KB Swings@24/16kg
Score = Reps 

WEDNESDAY/THURSDAY

For Time:
200 DB [email protected]/15kg
Every time you drop or stop complete 20 Sit-Ups
(Touch mat behind head and mat IN FRONT of feet, NOT JUST FEET!)
Score = Time

FRIDAY

AMRAP 28
In Pairs
100 Calorie Row
10 Synchronised Down ups
100 Calorie Assault Bike or Ski
10 Synchronised Down ups
100 Synchronised Air squats
10 Synchronised Down ups
Score = Reps