Monday 09.07.18
Bulgarian 5x4
3-5 Weighted Pull Ups
5 Slam Ball Rotations Each Side
Every 3 Mins x 3
50 Du's
12-15 Cal Row
In Remaining Time
Max KB Swings
Once you reach 100 swings, you are finished
Tuesday 10.07.18
5 x + load over sets
High Hang Clean and Push Press
Hang Clean and Push Jerk
Clean and Split Jerk
12 Mins
Max Power Clean and Jerk
Rest 3 Mins
Every 3 Mins x 5
12-15 Burpees Over The Bar
2 Power Clean and Jerk @ 85% of above
Finisher
50 Hollow Rocks
Wednesday 11.07.18
Front Squat 5x4
10 KB Arnold Press
30 Sec Side Plank
Run
Run 800m
Run 600m
Run 400m
Run 200m
Rest 90 Secs Between Efforts
Thursday 12.07.18
2 x Snatch High Pull
2 x Muscle Snatch
2 x Hang Power or Hang Snatch
Every 90 Secs x 5
3 Pos Snatch + OH Squat
12 Mins
Max Snatch or Hang Snatch
EMOM 12
1 - 10-15 Toes To Bar
2 - 20 Walking Lunges
Friday 13.07.18
Push Press 5x2
10 Suitcase Deadlifts ES
5 Broad Jumps
For time
21-15-9
Cleans 60kg
Ring Dips