Monday

A. Weightlifting
EMOM 12
1 Clean + 1 Hang Clean + 1 Front Squat@60/70%

B. Conditioning
AMRAP 7
7 Hang Squat Clean@50/35kg
7 Burpees Over Bar

C. Strength
E3MOM 4×4 Front Squat@70%

Tuesday

A. Strength
E4MOM 3×15 Deadlift@60%

B. Conditioning
For Time:
15-12-9-6-3
KB Swings@32/24kg
Pull-Ups
400m Run after each set, 5 in total.

Wednesday

A. Strength
E3MOM 4×8 Close Grip Bench Press@AHAP

B. Conditioning
In Pairs
For Time:
3 Rounds
20 HR Press Ups
30 Thrusters@50/35kg
40 Calorie Row
50 Double Unders

Thursday

A. Weightlifting
Drop and Go Squat Clean
10@60%
8@65%
6@70%
4@80%
2@85%
Rest 2 minutes between sets

B. Strength
E3MOM 4×4 Back Squat@70%

Friday

EMOM 30
0-2 – 200m Run + 10 Down Ups
2-4 – 20 WallBalls + 10 Alt DB Hang Snatch
4-6 – 20/14 Calorie Row + 10 Box Step Up Step Down

Saturday

20.1

Sunday

A. Weightlifting
E3MOM 5X3 Hang Snatch@80%

B. Conditioning
AMRAP 12
10 Power [email protected]/30kg
20 Sit Ups
30 Double Unders

Conditioning

MONDAY/TUESDAY

AMRAP 30
400m Run
30 DB STOH – Right Arm@15/10kg
400m Run
30 DB STOH – Left Arm@15/10kg
400m Run
20 DB Thruster – Right Arm@15/10kg
400m Run
20 DB Thruster – Left Arm@15/10kg
400m Run
10 DB Cluster – Right Arm@15/10kg
400m Run
10 DB Cluster – Left Arm@15/10kg

WEDNESDAY/THURSDAY

EMOM 30
1 – 50 Double Unders
2 – 20/14 Calorie Row
3 – Rest
4 – 20 Goblet Squat@24/16kg
5 – 20/14 Calorie Bike
6 – Rest

FRIDAY

In Pairs
For Time:
5 Rounds
Buy In 100 Calorie Bike
40 Over Box Jumps@24/20”
10 Synchronised Down Ups
40 Alt DB FR Lunges@15/10kg
10 Synchronised Down Ups
Cash Out 100 Calorie Bike
Score = Time