Monday 02.07.18
EMOM 6
2 x OH Squat - 2 Sec Pause
2 x 2 Snatch Balance
Complex Warm Up
Every 90 Secs x 10 - Build To Heavy
1 x Snatch High Pull
1 x Hang Snatch - Power or Full
1 x Snatch - Power or Full
Build load if you hit a clean set
For Time
30 DB or Kb Snatch
15 Burpees Over The Box
50 DU's
30 DB or Kb Snatch
15 Burpees Over The Box
50 Du's
30 DB or Kb Snatch
15 Burpees Over The Box
Tuesday 03.07.18
Front Squat 5x4
Between Sets
8-10 HSPU or 3-5 Strict HSPU
12 Back Extension Ext Rotation
15 Min Time Cap
In Pairs
300 Wall Balls
Every 100 Wall Balls
20 Synchro Down Ups
If the ball hits the floor Run 200m
Wednesday 04.07.18
5 x + load over sets
High Hang Clean and Push Press
Hang Clean and Push Jerk
Clean and Split Jerk
Every 2 x 7
2 x
1 Clean + Hang Clean
2 Jerks
3 Sec Pause at the knee
Every 3 Mins x 4
Rw 250
2 Clean and Jerk @87.5% of Above
For Quality
50 Strict Toes To Bar
Thursday 05.07.18
Push Press 5x4
Between Sets
10 Heavy KB Swings
45 Sec Ring Plank
In Pairs 14 Mins
One Person
Row For Max Cals
One Person
100m KB OH or Front Rack Carry
3 Mins
Max Sit Ups
Friday 06.07.18
3 Rounds
10 Clean and Jerks @60/40
10 Burpees Over The Bar
Then
3 Rounds
12 Thrusters @50/35
12 Toes To Bar
Run 200m
Then
3 Rounds
14 Power Cleans @40/30
14 Pull Ups
56 Du's