W/C Mon 4th Feb 2018

Monday 

Part A –

(In no more than 5 sets) Build to a heavy 3 Rep

Front Squat

Part B – 5 Rounds 

400 M Row/Ski

15 Overhead Squats 42.5/30 

Tuesday

Part A – 5 Sets (Building)

3 Power Clean + 3 Push Jerk

Part B – For Time;

30 Power Cleans 60/40

30 Calories Ski/Bike/Row

100 Double Unders

30 Push Jerk 60/40

30 Burpee Over Bar

100 DoubleUnders

Wednesday

Part A – 3 Sets

10 Single Leg T2B OR Single Leg Knee Raise

20 Sec L Hang

40 Sit Ups

Part B – For Time;

40-30-20

Thruster 20/15

20-15-10

Pull Ups

Thursday 

Part A – 3 Sets 

Back Squat (10, 8, 6 Reps) – Build weight

Part B – E2MOM X 10 (20 Mins)

10 HSPU (15 Reps if using a box)

AMREP Snatch (any variation) 70/50 

Score is total number of Snatches competed

Friday

In Pairs

0:00 – 10:00

Build to heaviest combine Total

1RM Snatch

10:00 – 30:00

AMRAP (Split as needed)

35 DB Snatches 22.5/15

30 Cal Row/Ski

25 Box Jumps 24”/20”

20 Front Squats 60/40

30:00 – 40:00

Build to heaviest combine Total 

3RM Squat Clean

Saturday

Part A - E2MOM x 5

1 Rope Climb + 10 V Sits

Part B - 2 Rounds For Time

2 Rope Climbs

45 Double Unders

35 Burpees

25 Deadlifts 80/60

15 K2E

Sunday

In Pairs;

40 Min AMRAP (Split as needed unless stated)

35 Push Press @ 45/35

55 Press Ups

800M Run/Row (Split 400m each)

45 Wall Balls 9/6

65 Lunges

800M Ski/2000M AB (split 400m each / 1000m each)