05/02/18-11/02/18

Monday 05

EMOM10

2 back squats

*spend 10mins working up to a heavy 3rep weight

21-15-9

KB swing 32/24kg

Toes-to-bar

Wall balls 9/7kg

Tuesday 06

Chest to bar pull ups tekkers

AMRAP20

10 c2b pull ups

15 push ups

20 alt single leg squats

*every 3 rounds, row/ski 400m

Wednesday 07

Clean & Jerk

3-3-3-3-3-3-3-3

AMRAP10

250m row

5 C&J

25 DU

Thursday 08

Overhead Squat

5-5-5-5-5

4rds of

In 3mins, complete:

Air bike 12/10cals

8 Overhead Squat 50/35kg

Max mountain climbers

2mins rest

*score = total max mountain climbers

Friday 09

17.1

For Time:

10 dB snatches 22.5/15kg

15 burpee box jump-overs

20 dB snatches

15 burpee box jump-overs

30 dB snatches

15 burpee box jump-overs

40 dB snatches

15 burpee box jump-overs

50 dB snatches

15 burpee box jump-overs

*burpees = 2 footed jump back & 2 footed jump in

*alternate db snatches – swapping MUST be below eye height and BOTH heads of the dB must touch the ground

20min Time cap.

Saturday 10

For time:

50 cal air bike

24 alt single leg squats

12 ring dips

5min rest, then

27-21-15-9

DB squat cleans 22.5/15kg

Burpees over DBs

Sunday 11

REST DAY

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