Monday 18th June

Part A - 

Build to a heavy complex: 1 Squat Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Power Clean

Part B - For Time:

  • 30 Squat Cleans 60/40
  • 30 Bar Facing Burpees
  • 30 Push Jerks 60/40
  • 30 Pull Ups
  • 30 Power Cleans 60/40

Tuesday 19th June

Part A - 3 Sets 

  • 5 Strict Pull Ups + Max Effort “L” Hang

Part B - 

EMOM X 6 (30 Min)

  • Row 250m
  • 10 Devil Press 2 X 22.5 / 15
  • Row 250m

Coach Notes - L hang is hanging with straight arms and legs straight

Score for Part B is slowest round

Devils Press: https://www.youtube.com/watch?v=zOYXFFXAx24


Wednesday 20th June

Part A - 

  • 3 X 10 Barbell Curl + 10 Press Ups
  • 3 X 10 Bent Over Row + 10 DB/KB Tricep Extension

Part B - “The Chief”

5 X 3 Min AMRAP

  • 3 Power Cleans 60/40
  • 6 Press Ups
  • 9 Air Squats

Thursday 21st June

Part A - 

  • 4 X 6 Back Squat (Building)

Part B - 15 Minute AMRAP

  • 200 M Run
  • 15 Box Jump Over 24”/20”
  • 10 DB Snatch 22.5/15

Friday 22nd June

In Teams of 3

25 Minute AMRAP

  • 60 GTOH 40/30
  • 60 Pull Up
  • 60 Calorie Row

The First 30 reps/cals MUST be completed by only one team member. The final 30 can be split as needed.


Saturday 23rd June

Part A - 8 Min EMOM 

4 Touch n Go Power Snatch

Part B - 21-15-9

  • Power Snatch 42.5/30
  • 6-4-2
  • Rope Climbs

Sunday 24th June

3 Separate Scores / Rest 2 Mins between Parts

  • 1 - 200 Double Unders (1:1)
  • Run 1 Lap
  • 2 - 100 Weighted Sit Ups 20 / 10kg
  • Run 1 Lap
  • 3 - 50 Wall Balls 9/6
  •  Run 1 Lap