Monday
Strength
4 Rounds
1 Minute Max Effort Front Squats 80%
2 Minutes Rest
Metcon (Endurance)
“Briggsy-Lite”
AMRAP 30
1 Muscle Up
2 Snatches at 50%
3 Burpees
Bonus Work
6 Rounds
20 seconds hollow
20 seconds arch
20 seconds rest
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Tuesday
Skills
Snatch
1 @ 65%
1 @ 75%
2 @ 82%
2 @ 88%
1 @ 92%
1 @ 95%
1 @ 99% (or PR -1Kg)
1 @ 102%
Metcon
AMRAP 20
5 Ring Rows
10 Push Ups
15 Air Squats
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Bonus Work
3 x 800m Runs
-rest 2 minutes between efforts-
Wednesday
Skills
Clean & Jerk
1 @ 65%
1 @ 75%
2 @ 82%
2 @ 88%
1 @ 92%
1 @ 95%
1 @ 99% (or PR -1Kg)
1 @ 102%
Metcon
AMRAP 10
10 Chest to Bar Pull Ups
10 Kettlebell Snatches 32/24Kg
Mobility
Hanging Lat Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Bonus Work
10 Minutes Handstand Practice
Thursday
Gymnastics/Connectivity
300′ Handstand Walk
*10 Minute Cap
Strength
4 Rounds
1 Minute Max Effort Back Squats 80%
2 Minutes Rest
Metcon
3 Rounds
400m Run
21 Toes to Bar
Mobility
Pigeon Stretch – 2 Mins per side
Banded External Shoulder Stretch – 2 Mubs oer side
Bonus Work
50-40-30-20-10
Calorie Row, rest 1:1
Friday
“Elbow Health Fridays”
A) 4 x 10 Seated Press
B) 4 x 12 Dumbbell Curls
Metcon
30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Power Clean 100/65Kg
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Saturday
Strength/Endurance
For 7 Rounds
Odd Minutes: 1 Power Snatch (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Handstand Push Ups
*If 3-5 are comfortabe, go to a deficit
-immediately into-
7 Rounds
Odd Minutes: 1 Power Snatch (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Handstand Push Ups
*If 3-5 are comfortabe, go weighted
Metcon
4 Rounds
400m Run
50′ Overhead Carry Right Arm 32/24Kg
50′ Overhead Carry Left Arm 32/24Kg