Monday

Strength:
EMOM 10
1) 10 Bench press
2) 30s max Push ups

WOD: AMRAP 15
*40 DB shoulder to overhead (22.5/15kg)
20 Sit ups
20 Pull ups
20 Sit up
*40 DB clean (22.5/15kg)
20 x Sit up

Tuesday

Strength:
15 min to establish heavy complex of
2 Power snatch + 1 Hang squat snatch + 2 Overhead squats

WOD: EMOM 15
(Alternating exercises)
1) 30s Max cal row
2) 30s Max Snatch @45/25kg
3) 30s Max burpees

Wednesday

Partner Workout
AMRAP 15
15/12 Cal Bike
6 Hang Power Cleans 60/40
3 Wall Walks

2 minutes rest

AMRAP 10
6 Deadlifts
4 Hang Squat Clean
2 STOH

Weightlifting

DAY 15 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]

TECHNIQUE [15 min]
1x3 [3 Position squat snatch] @45%
1x3 [3 Position squat snatch] @55%

STRENGTH [15 min]
2 x 2 Full Snatch @60%
1 x 2 Full snatch @65%
1 x 1 Full snatch @70%
1 x 1 Full snatch @75%
2 x 1 Full snatch @80%
*Weight based off previous weeks 2RM.

POWER [10 min]
2x1@120% Snatch deadlift

Thursday

Strength: 20 min
4 sets
*10 x Weighted step ups @22.5/15kg
15 x KB Goblet squat
20 x Lunges

WOD: AMRAP 12
15 Box jump overs
3 Wall walks
10 Toes to bar

Friday

100 Air squats
90 Sit ups
80 Double under / Single skips
70 Push ups
60 Pull ups
50 Plate ground to overhead (20/15kg)
40 Wall balls
30 Toes to bar
20 Burpees
10 Bar muscle up / Chest to bar

35 minute time cap

Saturday

Endurance

3 Rounds
400m Run
21 Hang Power Snatches 42.5/20

2 Rounds
30/24 Cal Row
18 Burpees Over Bar

1 Round
100 Double Unders
15 Thrusters

Time Cap 30 minutes

Partner Workout

AMRAP 35
Complete full rounds of
250/200m Row
5 Hand Release Press Ups*
7 Push Jerks 60/40

* Increase by 2 reps each set

Sunday

Weightlifting

DAY 16 - Cycle 2
WARM UP: 2 x Clean complex [5 min]

TECHNIQUE [15 min]
1 x 3 [ 3 Position squat clean]@45%
1 x 3 [ 3 Position squat clean] @55%

STRENGTH [10 min]
1 x 2 Squat clean & Jerk @60%
1 x 1 Squat clean & Jerk @70%
1 x 1 Squat clean & Jerk @75%
2 x 1 Squat clean & Jerk @80%

POWER [10 min]
2 x 3@105% 3 point clean deadlift

HIIT60
E5MO5M 35
20 KB swings
10 Reverse burpee
10 V-sit ups
20 Goblet squats
Time remaining complete
200m Run + Max cal on machine of choice.
*Calories count for score.