Monday
A)
5-5-5-5-5 power snatch
B)
7 min AMRAP
10 power snatches 35/25
6 pull ups/ctb/ or 3 bmu
(Open 16.3)
Tuesday
For time:
100/75 kcals
21-18-15
Thrusters (42.5/30)
burpees
75/55 kcals
12-9-6-3
Thrusters (42.5/30)
burpees
50/35 kcals
Wednesday
A)
5 x 3 Split Jerk
pause in catch
B)
EMOM x 8
1- 5-8 Strict chin ups
2- 20 Press ups
rest 1 mins
2min max plate pinch hold
Base Conditioning
Every 3mins x 7
400m run
into
every 3mins x 7
500/450m row
Thursday
A)
8-8-6-6 back squat
use 22nd sept as a starting guide for weight
B)
15min AMRAP
20 OH walking lunges
15 hang muscle cleans
10 man maker rows each side
Friday
5 sets of 5 minute rounds of:
500/450-m row or ski or 400m run
12 bodyweight deadlifts
18 box jumps, 20-in. box
remaining time max TTB
Saturday
“The Chief”
5 Rounds
3min on/ 1 min off
3 power cleans 60/40
6 press ups
9 air squats
Sunday
Run
max distance run in 12 mins – every min 5 down ups
Row
1min on/1 min off x 6
Ski
30 sec on/off x 12
