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Workouts 5 September – 10 September

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Monday
Skills
Snatch
1 from power position
1 from hang (above knee)
1 from floor
*Hold on for power position/hang, drop and reset for floor

Metcon (Test workout)
21 Thrusters 43/29Kg
21 Pull Ups
18 Snatches 43/39Kg
18 Pull Ups
15 Thrusters
15 Pull Ups
12 Snatches
12 Pull Ups
9 Thrusters
9 Pull Ups
6 Snatches
6 Pull Ups
3 Thrusters
3 Pull Ups

Mobility
Banded External Rotation Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side

Bonus Work
4 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest


Tuesday
Strength
Thruster
5-5-5-5-5

Metcon
800m Run
40 Burpees
600m Run
30 Burpees
400m Run
20 Burpees
200m Run
10 Burpees

Mobility
Bully Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side

Bonus Work
Alt EMOM 16
Odd Minutes: Toes to Bar
Even Minutes: Handstand Push Ups
*Pick a number you can complete each round for the entire workout


Wednesday
Skills
Clean & Jerk
Build to a heavy single
*If you miss the jerk and want to continue to attemtp a PR clean, do so

Metcon
120 Double Unders
90 Wall Balls
60 Box Jumps (Jump Up/Step Down)
30 Toes to Bar

Mobility
Pigeon Stretch – 2 Mins per side
Breathing Lat Stretch – 5 Breathes per side


Thursday
Strength
Overhead Squat
5-5-5-5-5
*Ideally first rep is a snatch balance

Metcon
AMRAP 14
1 Strict Muscle Up
1 Deadlift 140/90Kg
2 Strict Muscle Ups
2 Deadlifts
3/3, 4/4…

*You may scale by jumping muscle ups, provided you control the negative

Bonus Work
4 x 400m Runs


Friday
Gymnastics/Connectivity
5 Complexes of
Toes to Bar
Chest to Bar
Bar Muscle Ups
*Start with 3/2/1. If successful move to 4/3/2, then 5/4/3, etc.
**5 sets of leg raises/toes to bar with 60 seconds rest

Metcon
21-15-9
Power Snatch 60/40Kg
Strict Deficit Handstand Push Ups

Gymnastics/Connectivity
5 Rounds
20 seconds arch
20 seconds hollow
20 seconds rest

Mobility
Pigeon Stretch – 2 Mins per side
Breathing Lat Stretch – 5 Breathes per side

Bonus Work
3 x 1000m rows, rest 2 minutes


Saturday
Skills
Max Out Any Lift of Your Choosing

Metcon
20 Back Squats 100/70Kg
2 Mile Run
20 Back Squats 100/70Kg

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