Monday 

Front Squat E3MOM 6×[email protected]%

Conditioning
For Time:
21-15-9
[email protected]/35kg
Over Bar Burpees
Score = Time

Tuesday 

Deadlift E3MOM 5×[email protected]%

Conditioning
For Time:
Run 3.2km
Score = Time
Cap = 25 

Wednesday

In Pairs – Shared However

For Time:
30 Squat [email protected]/40kg
50 T2B
70 Cal Row

20 [email protected]/55kg
40 Pullups
60 Cal Row

10 [email protected]/100kg
30 Bar Muscle Ups
50 Cal Row
Score = Time

Thursday

Push Jerk E3MOM 3×[email protected]%

Conditioning
Excellence is doing ordinary things extraordinarily well
For Time:
30-25-20-15-10-5
Ab Mat Situps
[email protected]/6kg
Burpees
Score = Time

Friday

Front Squat E3MOM 6×[email protected]%

Conditioning
For Time:
Strung Out Backwards and Upside Down “Fran”
Run 400 meters
9  HSPU
9 Pull Ups
Run 400 meters
15 HSPU
15 Pull Ups
Run 400 meters
21 HSPU
21 Pull Ups
Score = Time

Coaches note: If you cant do a set of 7 kipping HSPU, do DB [email protected]/15kg for a more effective workout.

Saturday

In Pairs – shared however

For Time:
60-50-40-30-20-10
Pull-Ups
Alt DB Hang Snatch 22.5/15kg
Box Jump [email protected]/20”
Score = Time

Sunday

Spend 30 mins on Power Clean & Push Jerk technique working up to a technical max.

Conditioning 

‘Harry’s Heavy Grace’ 

30 reps of [email protected]% of your technical max, for time.

Conditioning

MONDAY/TUESDAY

AMRAP 12
24 Calorie Row
12 DB Devils [email protected]/15kg
12 Synchronised Down Ups

Rest 6 minutes

AMRAP 12
24 Calorie Row
12 Double DB Hang [email protected]/15kg
12 Synchronised Single Arm DB OH Step Out [email protected]/15kg

WEDNESDAY/THURSDAY

For Time:
In Pairs
100 Cal Row
100 Goblet [email protected]/24kg
400m Run
100 Cal Row
100 Goblet [email protected]/24kg
400m Run

FRIDAY

20 EMOM
1 – 20/15 Calorie Assault Bike or Ski Erg
2 – 10-1 Burpee Over [email protected]/20″

Rest 10 minutes

20 EMOM
1 – 20/15 Calorie Row or 200m Run
2 – 10-1 [email protected]/9kg