Monday
Skills
Max Touch N Go Power Snatches at 50/60/70/80/90%
Max Effort Chest to Bar Pull Ups before each set
Rest 2 Minutes between efforts
Metcon
21 Thrusters 43/19Kg
21 Bar Facing Burpees
18 Thrusters 43/29Kg
18 Bar Facing Burpees
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
4 Rounds
50′ Med Ball Carry
50′ Waiter’s Walk
50′ Overhead Walk
Bonus Work
30 Minutes Rowing at 20 s/m
Tuesday
Strength
Back Squat
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%
Front Squat
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%Metcon
3 Rounds
20 Toes to Bar
20 Handstand Push Ups
Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Stretch – 2 Mins per side
Bonus Core
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest
Bonus Work
Single Arm Squat Snatches
Build up to a heavy set of 10 (5 each arm)
Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 50/60/70/80/90%
Max Effort Chest to Bar Pull Ups before each set
Rest 2 Minutes between effortsMetcon
AMRAP 14
7 Bar Muscle Ups
50 Pistols
100 Double Unders
Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank
Bonus Work
“16.4”
AMRAP 13
55 Deadlifts 102/70Kg
55 Wall Balls
55 Calorie Row
55 Handstand Push Ups
Thursday
Strength
A) Strict Press
4 x 3 @ 90%
B) Strict Handstand Push Ups
4 x ME
C) Suitcase Carry with Barbell 50′ each arm
4 x 50′ each armMetcon
27-21-15-9
Wall Balls
Hang Power Snatch 43/29Kg
Mobility
Pigeon Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side
Bonus Core
30 Hollow/Arches on Foam Roller
Bonus Work
3 Sled Pulls
3 Overhead Yoke Carries, 50′
Friday
Strength
Back Squat
1 x 6 @ 65%
1 x 6 @ 75%
2 x 6 @ 80%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%Metcon
AMRAP 12
4 Muscle Ups
8 Kettlebell Snatches 32/24Kg
12 Burpee Box Jump Overs
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
4 x 12 GHD Sit Ups
4 x 12 GHD Back Extensions
Bonus Work
AMRAP 10
10 Dumbbell Overhead Lunges 22.5/15Kg
10 Strict Pull Ups
Saturday
Skills
Snatch
-Heavy Single
Clean & Jerk
-Heavy Single
20 Minute Clock for both liftsMetcon
2 Rounds
15 Thrusters 43/29Kg
15 Toes to Bar
15 Power Clean & Push Jerks 43/29Kg
15 Wall Balls
Mobility
Couch Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins