Monday 9th April - Sunday 15th April 2018

Monday 9th April

Part A - Every 3 Minutes for 4 Sets (12 Mins)

10 Back Squats 80/60 + 20 Lunges

Part B - 10 X 400 M Row  (Pair up and rest is partners working time)


Tuesday 10th April

Part A - 3 Sets of 3X3 Position Snatch (All Squat Snatch)

Part B - 3Rounds For Time;

  • 25 Power Snatch 35/25
  • 20 Sit Ups
  • 15 Burpees

Wednesday 11th April

Part A - Alternating every 2 Mins for 12 Minutes

  1. 30 Second Dead Hang + 5 Pull Ups
  2. 30 Second Shoulder Taps + 5 HSPU

Part B - "Ghost"

6 Rounds

  • 1 Min Cal Row
  • 1 Min Burpees
  • 1 Min Double Unders
  • 1 Min Rest

Thursday 12th April

For Time;

  • Run 600m
  • 50 KB Swings 24/16
  • 25 Box Jumps 30 / 24
  • 50 Pull Ups
  • 25 Goblet Squats 24 / 16
  • 50 T2B
  • Run 600m

Friday 13th April

In Pairs;

0:00 - 15:00 

Build to heavy combined total; (Both complete both lifts.  Both can work at same time with two bars.  Jerk can be taken from rack)

  • Clean
  • Jerk

15:00 - 30:00

AMRAP

  • 27 DB Snatch 22.5 / 15 (Split as needed)
  • 21 Deadlift 60 / 40 (In Sync)
  • 15 DB Power Clean 2 X 22.5 / 15 (Split as needed)
  • 9 Thrusters 60 / 40 (In Sync)

Saturday 14th April

Part A - 5 X 3 Seated Barbell Shoulder Press (Building)

Part B - 15 Minute AMRAP

  • 400 m Run
  • 8 Strict Pull Ups
  • 12 HSPU

Sunday 15th April

40 Minute EMOM

Min 1 - 200m Run

Min 2 - 20 Wall Balls

Min 3 - 100 M Brief Case Carry 24/16 KB

Min 4 - 10 SDHP 50/35

Notes - Athletes can change hands on briefcase carry whenever they want