Monday
A) Jerk
EMOM x 5
3 press in split jerk stance
E1.5MOM x 3
2 jerk in jerk stance
E2MOM x 4 Jerk
4 reps
4 reps
3 reps
2 reps
B) 4min on 2 off x 3
1) AMRAP
10 Cleans 50/35
8 STOH
30 DU
2) AMRAP
7 Cleans 65/47
5 STOH
30 DU
3) AMRAP
4 Cleans 80/58
2 STOH
30 DU
Tuesday
A) EMOM x 4
1) 15 Kip Swings
2) 8 TTB
3) 3 Counter Movement Jumps @ 40% BW
B) Chipper
100 Cal Row
50 TTB
80 Box step Ups 24/20" 15/10kg (1DB)
100 press Ups
50 Cal Row
25 TTB
40 Box Step Ups
50 Press Ups
Wednesday
A)i) EMOM x 4
1) 20 inverted shoulder taps
2) 3 wall walks
3 x 3-5 strict HSPU with 3 sec Negative
ii) Deadlift
5 x 8-10reps
(all working sets)
B) 3 Rounds
10 Power snatch
10 Burpee Over the Bar
Thursday
A) E3MOM
3 x 5
1 x 4
1x 3
2 x 2
B) 20m AMRAP
250m Row
10 Pull Ups
15 Box Jumps
20 BB Thrusters 20/15
Friday
A) 10 - 1 Bench
5 lunge stance med ball throw between sets
B) For ime 800m Run
40 DB alt snatch 22.5/15
600m Run
30 DB Alternate Snatch
400m Run
20 alternate DB Snatch
200m Run
10 Alternate DB Snatch
Saturday
A) Strict TTB
E2.5MOM x 6
6 - 10 reps (weighted if applicable)
B) 20 min AMRAP
A) 8 Power Snatch 43/30
8 Burpee Bar Jump Over
8 TTB
B) 15 Box Jumps
Partners swap each round until they reach 150 Box Jumps, then YGIG on part A
