Monday
20min AMRAP
5 Chest to bar pull ups /Pull ups / Ring Rows
10 Power Cleans
15 air squats
Tuesday
A) 5 sets of 3 Push Jerk
pause in the catch
B)
3Rounds for Time
100 Double Unders
30 STOH
Wednesday
A) Build to a moderate triple Front squat
B)
12 min AMRAP
16 reverse back rack lunges (can take from Rig)
8 Step ups each leg
20 weighted sit ups
Thursday
Every 3mins x 8
25/18 kcals
12TTB
Friday
A) Build to a heavy
3 Deadlift
3 hang power clean
3 Front Squat
B)
3 min on /1 min off x 4
12 DL/ HPC / FS
for first 2 rounds
3 DL / HPC / FS
last two rounds
Saturday
For Time
75 DB Snatch
50 Wall Balls
100 kcals
75 Wall Balls
50 DB Snatch
100kcals
Sunday
Every 12.5 minutes x 3
Run 2,000m
Row – 2500m/2,000m
Ski 2500m/2,000m
Cap 10.5mins
To finish
5 rounds
30 sec bar hang
20 sit ups
