Monday

Strength

In 15 minutes...
Complete 5 sets at the same weight

5 Push Press
Include a 1s pause at the top of the rep

Workout

AMRAP 15
12/9 Cal Machine
9 Push Press 42.5/30
6 Hand Release Press Ups

Tuesday

E6MO6M 30

90 Double Unders
30 Overhead Lunges 20/15
15 Strict Pull Ups

Wednesday

Partner Workout

3RFT
200m Run Together
30 GTOH
200m Run Together
30 Hang Squat Cleans
200m Run Together
30 Burpees Over bar

Weight...40/30 50/35 60/40

Time cap 35 minutes

Weightlifting

Snatch:

15 mins:
Heaving Snatch Balance
5 sets x 3 reps
Establish a comfortable

15 mins:

High Hang + Hang + Low Hang Snatch
 6 sets:
Establish a comfortable weight for this complex and stick at that weight for all sets

Thursday

Strength

In 20 minutes

7x
5 Tempo Deadlifts

1s Up
2s Pause
3s Down
Straight into next rep

Begin first set at 40% of 1rm

Workout

For Time
50 Jumping Lunges

21-15-9
Cal Machine
KB Swings 24/16
Burpees

50 Jumping Lunges

Friday

Strength

EMOM 15
1. 5 Strict Pull Ups
2. 10 Bent Over Row
3. 45s Plank

Workout

For Time

18-15-12-9
Thrusters 42.5/30
Pull Ups

Time Cap 10 minutes

Saturday

Endurance

5RFT
400m Run
15 Hang Power Clean + Jerk 50/35
15 Pull Ups

Time cap 30 minutes

Teams of 3
AMRAP 32
Complete full rounds of
6 Box Jumps 24/21
8 DB Snatches 22.5/15
10 Down Ups
12 Hollow Rocks

After 2 Rounds each...400m Run

Sunday

Weightlifting

15 mins:

Tempo Front Squat
6 x 4
60%

15 mins:

Clean & Jerk x2
5 working sets
Build to weight then work at that weight

Just Move

AMRAP 10
50 Skips
18 Russian Swings
9 Sit Ups

2 min rest

AMRAP 10
10 KB Deadlifts each arm
12 Press Ups
14 Single Leg V Sits

2 mins rest

AMRAP 10
10 Goblet Squats
10 Jumping Lunges
20 Tuck Ups