WEEKLY PROGRAM

 

Monday

 

Barbell

Snatch
Every 90 seconds x 5 sets
3 Snatches @ 80%

* Rest 90 sec

Snatch Pulls
Every 90 seconds x 5 sets
3 Snatch High Pulls @ same 80%

 

Conditioning

EMOM x 10 minutes
5 Low Hang Power Snatch 50/30
10 Burpees

 

 

Tuesday

 

Barbell

Hang Squat Clean Triple
-Find something heavy for the day!

 

Heavy Conditioning

5 Rounds for time
7 Power Clean 80/50
14 Strict HSPU
28 Air Squats

Cap time 20 minutes

 

 

Wednesday

 

Strength

Back Squats
5 x 2 reps @ 80%

 

Conditioning

10 Rounds for time
3 Muscle Ups
15m Handstand Walk
15 Sit Ups

Cap time 25 minutes

 

Accessory

5 x 10 Strict Ring Dips
5 x 10 Strict pull ups

 

 

Thursday

 

Conditioning

EMOM x 10 minutes
8 KBS 24/16kg
8 Toes to Bar
*Grip work!

* Rest 5 minutes

6 Rounds
10 Burpee Box Jumps 60-50cm
20 calories machine

Cap. Time 20 minutes

 

 

Friday

 

Barbell

Squat Cleans
-Work up to a 2RM for the day!

 

Conditioning

3 Rounds for time
10 Front Squats 90/50kg ( from floor)
30 GHD Sit Ups

Cap time 12 minutes

 

 

Saturday

 

Conditioning

In a team of 3…

AMRAP 12 minutes
P1: Bike 15 calories
P2: Max Wall Ball 9/6 kg
P3 Rest
*Score is team max Wall Ball,

*Rest 3 minutes

AMRAP 12 minutes
P1: Row 15 calories
P2: Max Burpee Muscle Ups
P3: Rest
*Score is team max Burpee Mu’s (Ring or bar, you pick!)

 

Cash out
3 x 10 Ring Muscle Ups
*Rest 120 seconds between sets! Try to do them all unbroken!!

 

 

Sunday

 

Rest Day !!!

 

 

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