W/C 23rd September 2019

Monday 

Part A -

Build to a heavy complex of; 1 Clean + 1 Cluster

Part B - 

For Time;

30 Clusters 50/35

30 T2B

30 Cal Ski/Row

30 Pull Ups

Tuesday

Part A -

8 Min EMOM 

Min 1 - 6 Strict HSPU

Min 2 - 6 Kipping HSPU

Part B - 

Every 4 mins X 4 W/ 1 Min rest

25 KB Swings

15 Burpees

200 m Run

Coach Notes

score is slowest round. 

Wednesday

Part A -

4 X 10 Back Squat (building)

Part B - 

7 Rounds 

20 Double Unders

15 Wall Balls 9/6

10 Burpee Box Jump Over 24/20”

Coach Notes

Thursday

Part A -

3 Supersets

3 Heavy Bench Press

20 Sec Static hold barbell pull up straight into max reps in 40 secs. 

3 Supersets

5 Strict Pull Ups

20 Sec half way press up hold straight into max reps in 40 secs. 

Part B - 

10 Min EMOM 

Min 1 - 5 Deadlifts @ 80% of 1rm

Min 2 - Max Cal ski/bike/Row

Rest 5 Mins

10 Min EMOM

Min 1 - 5 Strict Press (from floor) @ 80% of 1rm

Min 2 - Max Cal ski/bike/Row

Coach Notes

score is combined total Cals

Friday

in pairs. 

0:00 - 12:00

Ath 1: Heavy single Snatch

Ath 2: Heavy Single Clean

12:00 - 15:00

Rest/set up

15:00 - 30:00

AMRAP

25 DB Hang Clean and Jerk (partner in HS Hold)

20 T2B (partner in Dead hang)

15 Power Snatch 60/40 (partner DBall Bear hug hold)

30:00 - 33:00

Rest/set up

33:00 - 45:00

Ath 2: Heavy single Snatch

Ath 1: Heavy Single Clean

Coach Notes

works stops if partner drops

Saturday

Part A -

3 Sets

30 Sec Plank (any variation)

20 Russian Twists 20/15 plate

15 hanging knee raises (slow and controlled)

Part B - 

For Time

12-9-6-3

Thruster 42.5/30

BMU

Sunday

35 Min AMRAP

Run 1 Lap

100 Double Unders

50 Power Cleans 35/25

50 Sit Ups