Monday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position
Skills
Pause Snatch
Pause in the hang
Metcon
AMRAP 5
15 Thrusters 40/30
15 Bar Facing Burpees
-rest 5 minutes-
AMRAP 5
12 Thrusters 50/35
12 Chest to Bar Pull Ups
-rest 5 minutes-
AMRAP 5
9 Thrusters 60/40
9 Toes to Bar
Tuesday
Gymnastics/Connectivity
3 rounds
1 minute strict muscle ups
1 minute chest to bar pull ups
Strength
Back Squat
5 x 5 @ 80% 5RM
*rest 2 minutes
Metcon
“12.2”
As Far As Possible in 10 Minutes
30 Snatches 35/20Kg
30 Snatches 61/35Kg
30 Snatches 77/45Kg
As Many Snatches As Possible 95/54Kg
*Any type of Snatch permitted
Bonus Work
50-40-30-20-10
Assault Bike Calories for time
*rest 1:1
Wednesday
Skills
2-Position Clean & Jerk
1 from the hang, 1 touch and go lift from the floor, 1 split jerk
Metcon
“Marston”
AMRAP 20
1 Deadlift 184/125Kg
10 Toes to Bar
15 Bar Facing Burpees
Bonus Work
5 Rounds
40 seconds hollow
20 seconds rest
Thursday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Strength
Unstable Carries
4 x 50′ Front Rack
Metcon
AMRAP 14
5 Pistols Right Leg 24/16Kg
5 Pistols Left Leg 24/16Kg
5 Strict Handstand Push Ups
5 Strict Pull Ups
Bonus Work
A) Single Arm Bench Press
5 x 8
B) Kneeling Bench Row
5 x 12
Friday
Gymnastics/Connectivity
5 Minutes Suitcase Walk
*Alternate every 30 seconds
Strength
Back Squat
3 x 10 @ 70% of 10RM
Metcon
3 Rounds
21 Box Jump Overs
15 Hang Power Cleans 50/35Kg
9 Handstand Push Ups
Bonus Work
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups
Saturday
Skills
10 Minutes to establish a 1RM Power Snatch
-straight into-
10 Minutes to establish a 1RM Hang Clean
Metcon
“13.3”
AMRAP 12
150 Wall Balls
90 Double Unders
30 Muscle Ups