Tuesday

(A) Back Squat
1x10@60% - 1x8@65% - 1x6@70% - 1x6@75% - 1x6@80%

(B) 4 Rnds
10 Thrusters 40/30kg
10 Pullups
20 Double Unders

(C) Farmers Carry 200m AHAP

Monday

(A) Work up to a ME Power Snatch in 10min.
Then EMOTM x 10 @80%
2x Power Snatch
5x Push ups


(B) 12 MINUTE AMRAP with a 400m run @ 6min mark
MAX Rep or 10 x Hang Clean (Any) 50/35
MAX KETTLEBELL SWINGS (HEAVY Russian)

NOTE: In this workout you will perform up to a MAXIMUM of 10 Hang Cleans, and then pick up the Kettlebell and perform as many swings as possible. Once you break your set of swings your round is over and you go back to the Cleans and repeat.
**At the 6min mark a 400m run will be performed.

Friday

(A) Deadlift 5-5-3-3

(B) 6min AMRAP
10 TTB
15 Russian KB Swings 24/16
(Prep Grp 28/20/20kg)

2min Recovery

4min AMRAP
2 Sets of MAX rep Pull-ups
1 Set of MAX rep Russian Swings

1min Recovery

Run 800m

Thursday

(A) Skills/Strength
Rope Climbs

AMRAP 20
10 Box Jumps 30,24,21"
20 Air Squats
30m Suicide Run
1 Rope Climb

Wednesday

(A) Clean Complex - 1 rep = Power Clean + Push Press + Split Jerk
In 10min find your 1RM Complex.
THEN take 70% of that & complete 1rep + MAX Double Unders EMOTM x 7

(B) AMRAP 10

5 Bar Facing Burpees
5 Hang Power Cleans (HPC) 61/43/34kg
30sec RECOVERY
10 Bar Facing Burpees
5 HPC
30sec RECOVERY
15 Bar Facing Burpees
5 HPC
30sec RECOVERY
And so on ...