W/C Mon 20th May 2019

Monday 20th May 

A) back squat for total load

20-5-20-5-20-5

B) 12min AMRAP Ladder

12 cal row/bike/ski

3-6-9-12 etc Power Snatch 42.5/30kg

- score is total number of snatches 

C) accessory (not scored)

10min EMOM alt arms 

5 KB Snatch (not from floor)

10 OH KB lunge 

Tuesday 21st May 

A) every 90s for 18mins 

1. 15 Right leg box step ups (1DB)

2. 15 Left leg box step ups (1DB)

3. 15 Right arm DB STOH 

4. 15 Left arm DB STOH 

B) 3 rounds for time 

15 power cleans 42.5/30kg 

15 thrusters 42.5/30kg

1000m row/ski/run 

- 24min time cap

Wednesday 22nd May

A) 21min EMOM (7sets)

Min 1 - 8 pull ups + 10 wall balls 9/6kg 

Min 2 - 12 bar facing burpees 

Min 3 - 40 DU’s 

Immediately into 

3 rounds for time 

8 pull ups

10 wall balls 9/6kg 

12 bar facing burpees 

40 DU’s 

Rest 5mins

10min to find 1 RM clean and jerk 

- aim is not to PB but to find heaviest weight whilst fatigued 

Thursday 23rd May

A) 12min alt EMOM 

1. 200m run 

2. 200m row

B) 12min to est 2RM bench press 

C) 12min AMRAP 

10 narrow grip press ups 

12 Left arm KB swing 24/16kg 

10 wide grip press up 

12 right arm KB swing 24/16kg 

- scored as 3 separate scores 

Friday 24th May 

In teams of 2 - split all work as needed 

36min AMRAP 

36 power cleans 50/35kg

36 T2B 

36 OHS 50/35kg 

36 alt arm DB snatch 22.5/15kg

36 STOH 50/35kg

36 wall balls 9/6kg 

Saturday 25th May 

A) 5x5 front squat @ 75% of 1RM 

    5x1 front squat @ 90% of 1RM 

B) 10 rounds for time 

10 Down ups

20 alt leg lunges 

30 DU’s 

Sunday 26th May 

In teams of 2 for time 

1 lap run 

100 cals (any)

10 sync burpee box jump 24/20

80 cals (any)

10 sync burpee box jump 24/20

60 cals (any)

10 sync burpee box jump 24/20

40 cals (any)

10 sync burpee box jump 24/20

20 cals (any)

10 sync burpee box jump 24/20

1 lap run