Programmed by Tom Lawrence

Monday

20 Minutes to work up to a heavy 1 Rep Front Squat

For time:
200m Run (together)
100 Synchronised Air Squats
50 Pull-Ups
50 T2B
200m Run (together)
80 Synchronised Air Squats
40 Pull-Ups
40 T2B
200m Run (together)
60 Synchronised Air Squats
30 Pull-Ups
30 T2B
200m Run (together)
Score = Time

Tuesday

20 minutes for quality:
10 Barbell Bent Over Row
8 Heavy Russian KB Swings
6 DBall Over Shoulder
4 Strict Pull-Ups
2 Strict Chin-Ups

For time:
3 Rounds
20 Calorie Row/Bike/Ski
20  Press-Ups
20 Sit-Ups
20 Plate GTOH@20/15kg
Score = Time

Wednesday

“Fight gone real bad”

AMRAP 30 in 3’s

1 person rowing

2 people work through (1 working, 1 resting)
100 Wallballs@9/6kg
100 American KB Swings@24/16kg
100 Box Jumps@24/20”
100 Push Press@35/25kg
*swap person on rower whenever you like.
Score = Calories + Reps

Thursday

E3MOM x4
5 strict press
5 push press
5 push jerk
@60-70% of strict press 1RM

EMOM x20
12-16 alt DB hang clean and jerk
12-16 alt DB hang snatch
12-16 alt single arm DB thrusters
6-8 alt single arm DB devils press

Friday

Deadlift E3MOM 4×1@90%

“Breathy Diane”
21-15-9
Deadlifts@100/70kg
HSPU
Down Ups
Score = Time

Saturday

AMRAP 20
In Pairs
IGYG (10 reps each)
5 Hang Power Snatch + 5 OHS@50/35kg
5 Hang Power Cleans + 5 front squats@50/35kg
5 Pull-Ups + 5 TTB
5 Burpee Box Jumps + 200m Run

Sunday

1 min on/ 1 min off x8
Power output – max push press reps @ 50% of 1RM

20 min to find a heavy complex of
1 power clean
1 clean
1 front squat
1 split jerk

Conditioning

Monday/Tuesday

For time:
21-18-15-12-9-6-3
Goblet DB lunges @ 22.5/15kg
Alt DB snatch @ 22.5/15kg
Down ups
*200m run between sets

Wednesday/Thursday

AMRAP 12
2,4,6,8,10….. +2
Wallballs @ 6/9kg
Box jump overs 20/24”

Rest 6 min

AMRAP 12
Row for cals
EMOM – 8 burpees over erg (scale burpee reps to ensure at least 30secs is on rower each round)

Friday

E2MOM x5

0-2
10 single arm DB squat cleans + 20 single arm DB push press @ 22.5/15kg

2-4
10 single arm DB thrusters + 20 down ups @ 22.5/15kg

4-6
Run 200, 300 or 400m (scale to around 90-100 seconds of work)