W/C 3rd June 2019

Monday 3rd June

 Part A

15mins to establish max weight for

3 Deadlift

2 Power Cleans

1 Push Jerk

Part B

20min AMRAP 

3 Deadlifts100/70kg

2 Power Cleans100/70kg

1 Push Jerk100/70kg

200m run 

Tuesday 4th June

18min EMOM

Min 1 – 6 Down ups + 6 Burpees

Min 2 – 30 DU’s + 10 Air Squat

Min 3 – 200m Row/ski

Rest 3mins

18min EMOM 

Min 1 – 6 C2B pull up + 6 pull ups

Min 2 – 30 DU’s + 10 sit ups

Min 3 – 200m Run

Wednesday 5th June

Part A

5 x 5 Push Press @ 75% of 1RM

Superset each set with 10 Pike Press on box

5 x 5 Front Squat @ 75% of 1RM

Superset each set with 10 Alt leg lunge

Part B

9 – 15 – 21 – 15 – 9

Thruster 42.5/30kg

HSPU

Box Jump 24/20  

Thursday 6th June

Part A

Gymnastic fundamental circuit going 40sec on : 20sec off

Station 1 – Ring hold

Station 2 – Tight Kip swing

Station 3 – Handstand hold

Repeat x 3 

Into 9min EMOM

Station 1 – 5 Ring Dips

Station 2 – 10 T2B 

Station 3 – 4 Wall walks

Part B 

For time (20min Time Cap)

50 T2B

50 DB alt arm Hang Clean and Press 22.5/15kg

50 Press ups

50 DB snatch 22.5/15kg

Every break perform 

5 Down ups

10 Sit ups

15 Air Squat

Friday 7th June

In teams of 2 for time

50 Clean and Jerk alternating reps 60/40kg

100 Wall Balls (split as needed)

50 Cal Row/Bike/Ski

40 Clean and Jerk alternating reps 70/50kg

100 KB swing 24/16kg

50 Cal Row/Bike/Ski

30 Clean and Jerk alternating rep 80/60kg

100 Burpee box jump over

50 Cal Row/Bike/Ski

On completion of workout both partners have 3 ATTEMPTS to establish 1RM Clean and Jerk

- Score is total time + combined weight for lift

Saturday 8th June

 Part A

12min to establish max weight 

1 snatch balance 

1 OHS

Part B

16min AMRAP ladder 

2-4-6-8 etc

Burpee 6’ Touch

Squat Snatch 42.5/30kg

Sunday 9th June

In teams of 2:

45min Time Cap

’Burn a Big Mac’

540 cal row

In any remaining time

AMRAP alternating rounds:

9 Wall Balls 9/6kg

6 Squat jumps with MB

3 Burpee over MB