Monday

Strength

Barbell Complex
2 Squat Cleans + 1 Push Jerk

Our focus today will be making contact on the clean

Workout

AMRAP 8
3 GTOH 50/35
6 Burpees Over Bar

Tuesday

Endurance

E5MO5M 30
Every 5 minutes, complete...
400m Run
18 DB Thrusters 22.5/15
12 Pull Ups

The number of seconds left is your score.
Eg. If you finish in 4 minutes then you score 60.
Add each score up to get your total.

Wednesday

Partner Workout

0 - 10 minutes
Build to a 5RM Deadlift

12 - 28 minutes
AMRAP
10 Deadlifts @50% of 5RM
15 Press Ups
20 Double Unders

Complete full rounds then swap

Thursday

Strength

Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout

For Time
800m Run
30 DB Snatches 22.5/15
30 DB Goblet Squats
30 DB Plank Traverses

Friday

Strength

EMOM 12

1. 4-7 Strict Press
2. 7-10 Bent Over Row
3. 45s Plank

Workout

6RFT
4 Hang Power Cleans 70/45
8 Box Jumps 24/21
12 V Sits

Saturday

Endurance

0 - 13 Minutes
'DT'
12 Deadlifts 70/47.5
9 Hang Power Cleans
6 Push Jerks

13 - 25 Minutes
AMRAP
25 Double Unders
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Scoring = Seconds remaining from DT + total reps from AMRAP

Partner Workout

EMOM 28
1. P1. 12 Toes To Bar + Max Front Squats 60/40
2. P2 12 Toes To Bar + Max Front Squats 60/40
3. P1 12 Power Cleans + Max Burpees Over Bar
4. P2 12 Power Cleans + Max Burpees Over Bar

Score = Total Squats + Burpees

Sunday

Just Move

6 Rounds
35s On 15s Off
DB Power Cleans
Side Plank
DB Push Press
Sit Ups
Burpees Over DB
Reverse Crunches