FRIDAY

(A) Deadlift
3 @ 60%
3 @ 70%
3x3 @ 80%


(B) 10 min AMRAP
30 x DUs
15 x Power Snatches: 40/26kg
5 x OHS: 40/26kg

THEN AT THE COMPLETION OF 10min
Run 800m

NOTE: Scale for DUs = 15 attempts

THURSDAY

(A1) DB Bench Press: 10-15-10-5
(A2) Handstand Skills Eg (Handstand Walks, Freestanding) Try something different & fun

(B) Helen
3 Rounds
Run 400m
21 x KB Swing: 24/16
12 x Pull-ups

WEDNESDAY

(A) 8min to work to a 3rm Full Clean (touch & go reps – stay within the allotted time)

THEN PERFORM 1xME T&G Full Clean @ 85% of max from #1 – rest as needed

(B) 3 Sets 2 x Strict Press + 5 x Push Press – heaviest possible, rest 90 sec.



(C) EMOTM for as long as possible, to a maximum of 15 Rounds (Same load on all movements)
3 x Deadlift: 60/40/30kg
3 x Power Cleans
3 x Front Squats

*Recovery run 400m at completion of last round

If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

TUESDAY

(A) 10 minute to establish a 2rm Mid-Hang Snatch 

THEN EMOTM x 5 Perform
3 x Mid-Hang Snatches @ 85% of max double from #1.


(B) 3XME UB C2B Pull-ups – rest 90 sec.

NOTE: If unable to perform C2B then scale to chin over or a challenging horizontal ring rows

(C) 7 rounds of:
1:00 ME Wall Balls

0:20 ME Step Down Box Jumps 24/20″

0:40 Rest

MONDAY

WEEKLY FOCUS
Rowing intervals: 1min on 30sec off 300/250m

(A) Back Squat: 1X8@80% - 2X5@85% - 1X3@90%


(B) 10 minutes to complete-
4 rounds of:
10 x Shoulder to Overhead: 55/35/30
20 x TTB

50 x Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Bar Burpees
(Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.