Monday 04/06/18
In Pairs
32 Min amrap
I Go You Go
Row 10/8 Cals
6 Burpees Over Plate
100m Plate Carry Run
Every 6 Rounds
Complete
30 Pull Ups
30 HSPU
Tuesday 05/06/18
Bulgarian Split Squat
5 x 10 EL
Rear Foot Raised
Between Each Set
10 KB Z Press
10 Banded Side Plank Rows
21-15-9
DL
B-BJumps
Wednesday 06/06/18
Every 2 Mins x 4
2 x BN Push Press
2 x OH Squat
2 x Snatch Balance
Snatch Technique 15 Mins
Build to a daily heavy
Hang Power Snatch
Snatch
200m run
20 KB swings
30 press ups
40 sit-ups
50 air squats
200m run
20 kb swings
30 press up
40 sit up
50 air squat
200m run
Thursday 07/06/18
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
1 TGU Each Arm - Heavy
Pairs
10 AMRAP
STOH 10-20-30-40-50 etc...
T2B 10-20-30-40-50 etc....
Friday 08/06/18
5 x + load over sets
1st Pull - 2 sec pause at knee
knee to high hang - 2 Sec Pause
High Hang Clean - 2 Sec Pause
1 Jerk - 2 Sec Pause
Every 3 Mins x 5
3 Pause Squat Cleans
3 Sec pause at the knee
14 Min EMOM
1 - Row 15/12 Cals
2 - 1 Clean at Final Load Above
At min 14 Accumulate 3 Mins Plank