W/C Mon 11th March

Monday

A)      12min to find heaviest complex
        1 Power Snatch
        3 OHS

B)      Using 80% of max weight in part A
        20 Rounds for Time
        1 Power Snatch
        3 OHS
        5 Lateral Burpee over bar

Tuesday

A)      Going every 5mins for 5 Rounds
        Row 400m
        - Score is slowest interval

B)      15min AMRAP
        10 Alt arm DB snatch 22.5/15kg
        15 Cal Row/Bike/Ski
        10 Alt arm DB Hang Clean and Press 22.5/15kg
        30 Sit ups

Wednesday

A)      Every 2m for 16mins
        Complete 10 Deadlifts at Bodyweight
        - Score is RX/S

B)      5 Rounds for time
        6 Deadlifts 100/80kg
        12 Pull ups
        6 Deadlifts 100/80kg
        12 Box Jumps 24/20
        (20min time cap)

Thursday

In teams of 2 (can be completed in any order! Must complete all reps before moving to next movement)
1000m Ski
200 Air Squats
1000m Row
100 T2B
1000m Ski
200 Alt leg lunge
1000m Row
100 Down ups

Friday

FRIDAY NIGHT LIGHTS
19.4

Saturday

A)      5 x 5 Front Squat
        75% of 1RM

B)      5 x 3min Windows w/2min rest after each round
        12/8 Cal AB
        20 KB swings 24/16kg
        In remaining time AMREP Box Jumps 30'/24'
        - Score is total number of box jumps

Sunday

For time
100m Run
20 Power Cleans 35/25kg
100m Run
19 Power Clean 35/25kg
100m Run
18 Power Clean 35/25kg
Etc down to 1 Power Clean
45min time cap