MONDAY 19TH OCTOBER - SATURDAY 24TH

MONDAY:
Deadlift (7-7-5-5-3-3)
Metcon
3 x 4 minute AMRAP's/ rest 90 seconds between
7 HSPU
5 power cleans @ 80/50
run 100m

TUESDAY:
Snatch complex (2-2-2-1-1-1)
1 power snatch + 1 hang squat snatch + 2 ohs
Metcon (3 Rounds for time)
3 rounds each for time and total working time
500m row
30 abmat situps
15 OHS @ 42.5/30kg
rest 2-3 minutes between rounds

WEDNESDAY:
5 Front squat + 7 Back squat (4 sets)
Metcon (Time)
Run 1km
50 box jumps @ 60/50kg
30 front squats @ 60/40kg


THURSDAY:
Muscle-ups (2-4 EMOM x 10)
Metcon
3 rounds for total reps on a continuous running clock
1 minute HS walk (distance)
1 minute T2B
1 minute HR pushups
1 minute pullups
1 minute rest

FRIDAY:
Complex (2-2-2-1-1-1)
1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk
Metcon (Time)
3 rounds
60 double unders
24 wall balls
12 hang power clean to overhead @ 42.5/30

SATURDAY:
1 Min MAX cals Airdyne (Calories)
1 KM RUN (Time) Metcon (AMRAP - Reps)
MAX DU's in 2 mins
Clean and Jerk (1) 10 Mins to find 1RM Clean and Jerk
80M Sled push for time (80/60)
Weighted Pullups MAX Strict Unbroken reps with 12.5/7.5kg DB Scale appropriately with band or just BW
​Bench Press (Max Reps at (BW/75%))