Monday 21/05/18
Every 2 Mins x 4
2 x BN Push Press
2 x OH Squat
Snatch Technique 15 Mins
Build to a daily heavy
3 Position Snatch
High Hang
Hang
Mid Shin/Deck
EMOM 15
1 - 10 KB Swings + 4 Burpee Box Overs
2 - 10 KB Push Press R + 4 Burpee Box Overs
3 - 10 KB Push Press L + 4 Burpee Box Overs
Tuesday 22/05/18
Front Squats
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
5-10 Strict Pull Ups 0r 3-5 Weighted
Side Plank Rotations 30- Sec ES
25 Mins To Complete The Work
4 Rounds
25 Wall Balls
20 Box Jumps
15 HR Press Ups or 15 HSPU
Wednesday 23/05/18
5 x + load over sets
1st Pull - 3 sec pause at knee
knee to high hang - 2 Sec Pause
High Hang Clean - 1 Sec Pause
1 Jerk - 2 Sec Pause
12 Mins To Build To Heavy
Power Clean
Jerk - Push or Split
10-9-8-7-6-5-4-3-2-1
Clean and Jerk @60/40
Between each set
30 Du's
Thursday 24/05/18
Push Press
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
10 Double KB RDL
5 Standing Rotation Throw
25 Mins To Complete The Work
In Pairs in 12 Mins
Row 100 Cals
In Remaining Time
AMRAP - Alternating Rounds
5 Pull Ups
5 Press Ups
5 Squats
Friday 25/05/18
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches @20/15
Minute 2 – 10 KB Walking Lunges @24/16
Minute 3 – 8-10 Burpee Box Jump-Overs
Immediately followed by…
Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches @20/15
10 KB Walking Lunges @24/16
8-10 Burpee Box Jump-Overs