Monday
A) Build to heavy
1 Power clean + 1 hang Power clean + 3 Jerk
B)
“GRETTEL”
10 RFT
3 Clean and jerks
3 Bar facing burpees
Tuesday
A)
Strict Press
10-8-8-4-4
B)
60 sec max effort TTB/knee raises
2.5/2.25km row/ski 2km run
complete same number you managed in the 60 seconds
Wednesday
A)
5-5-5-5-5 Front Squat
B)
6min AMRAP
15 Wall Balls
10 down ups
rest 2 mins
For Time:
30 wall balls
20 down ups
Base Conditioning (7pm only)
1000/800 m Row
Rest 2 minutes
x 3
then
800 m Run
rest 2 minutes
x 3
Thursday
EMOM 10mins
odd 4-6 strict pull ups (weighted if too easy)
Even – 4-6 strict ring dips
60 sec on 1 min off x 6
40 Double unders
max hang snatch 35/25
Friday
A) 4 sets for quality
10 step ups each side
20 cossack squats
B) 15 min AMRAP
30 Sec double DB or KB deadlifts
30 sec l-sit/knee tuck
90 sec steady calories
Saturday
10 min AMRAP
20 kcal
15 press ups
10 box jumps
Rest 3 mins
10 min AMRAP
20 kcal
20 KB Swings
20 sit ups
Sunday
30 minute Max Kcal :
Every 3 minutes complete
9 Thrusters
9 Burpees