09/04/18 – 15/04/18

Monday 09

800m row

80 DB GTOH 22.5/15kg

400m row

40 KB Swings 32/24kg

200m row

20 Wall Balls 9/7kg

100m row

10 Ring Dips

*25min TC

Tuesday 10

Squat Snatch

2 – 2 – 2 – 2 – 2 – 2

AMRAP12

9 Power Snatch 40/30kg

12 AB Mat Sit Ups

15 Box Jumps 24/20″

Wednesday 11

EMOM10

2 Muscle ups

FT

1 Round

30 Wall Balls 9/7kg

20 OHS 40/30kg

3 min rest

1 Round

30 Wall Balls 9/7kg

20 OHS 30/20kg

3 min rest

1 Round

30 Wall Balls 9/7kg

20 OHS 20/15kg

Thursday 12

Deadlift

10 – 7 – 5 – 3 – 3 – 3

FT

21 – 18 – 15 – 12 – 9 – 6 – 3

Pull Ups

Cal Row

*15min TC

Friday 13

Clean & Jerk

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

AMRAP20

50 DU

20 SADB C&J 22.5/15kg

12 V Ups

Saturday 14

Back Squat

8 – 8 – 8 – 8 – 8

5 Rounds

12 Thrusters 42.5/30kg

12 Bar Facing Burpees

Sunday 15

REST DAY

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