Monday 30.07.18
6 Min EMOM
1 - 3 Hang Power Cleans @75%
2 - 30 Sec HS Hold
6 Min EMOM
1 - 2 Power Cleans @80%
2 - 5 Strict HSPU or 5 Negative
6 Min EMOM
1- 1 Squat Clean @ 85%
2 - 10 HSPU or Pike HSPU
12.9.6
KB Clean and Jerk
21-15-9
Ring Dips
Tuesday 31.07.18
Front Rack KB Lunges
5 x 10
Between Sets
10 Bent Over Row
45 Sec Side Plank ES
Run 800m
10 Down Ups
Rest 60 Secs
Run 400m
20 Down Ups
Rest 60 Secs
Run 200m
30 Down Ups
Wednesday 01.08.18
6 Min EMOM
1 - 3 Hang Power Snatches @75%
2 - 10 Toes To Bar
6 Min EMOM
1 - 2 Power Snatch @80%
2 - 10 Pull Ups
6 Min EMOM
1- 1 Snatch @ 85%
2 - 5 Muscle Ups
Tabata
1- Cal Row
2 - Sit Ups
3 - Air Squats
Thursday 02.08.18
KB Work
50ft Carry
5 Strict Press
50ft Carry
5 Push Press
50ft Carry
5 Push Jerk
The aim is to find a max without breaking
3-5 sets
15 Min EMOM
1 - 1 Min High Plank
2 - 10 Hollow Rocks
3 - 30 Sec Side Plank ES
Friday 03.08.18
In Pairs - 33 Min Time Cap
Run 1200m
100 Wall Balls
100 Down Ups
Row 1500m
100 KB swings
100 Box Jumps
300 Double Unders
100 Wall Balls
100 Down Ups