W/C 15th July 2019

Monday

Part A - 

Build to a heavy complex of; 

2 Hang Power Clean + 2 Hang Squat Clean 

Part B -

10 Rounds

10 Hang Power Cleans 50/35

20 Cal Ski/AB/Row

30 Double Unders

25 Min Time Cap

Tuesday

Part A - 

Build to a heavy complex of;

2 Power Snatch + 2 Hang Snatch (Any Variation)

Part B -

4 Rounds

200 M Run

8 BMU

200 M Run

12 Alt DB Snatch 22.5/15

Wednesday

Part A -

10-9-8-7-6-5-4-3-2-1

HSPU

Burpee

(10 Min Cap)

Part B - 

20 x 200m Row Rest 1:1 With Partner OR 1 min if working alone.

Thursday

Part A -

4 X 10 Front Squat (Building)

Part B -

20 Minute AMRAP

7 STOH 60/40

7 Box Jump Overs 24”/20”

200 M Run

Friday

In Pairs;

0:00 - 10:00

Build to a heavy 3RM;

Bench Press

10:00 - 30:00

Spilt as needed

10 DB Over Shoulder 50/30

20 Press Ups

30 KB Swings 24/16

Ski 1500m OR Row 2000m OR Bike 4000m

30:00 - 40:00

Working for 30 sec SPRINTS each.

Max Distance Ski/Bike/Row

Saturday

Part A - 

4 x 3 Deadlift (Building)

Part B -

For Time;

20 Wall Balls 9/6

20 T2B

800 M Run

15 Wall Ball

15 T2B

400 M Run

10 Wall Balls

10 T2B

200 M Run

Sunday

“MonsterMOM”

40 Min EMOM

Min 1 - AMREP Push Press 40/25

Min 2 - 15 Sit Ups

Min 3 - AMREP SDHP 40/25

Min 4 - 20 Lunges