MONDAY:
Power Clean + Push Jerk (2 EMOM x 10) Metcon (Time) 10 - 1 clean and jerk @ 60/40kg 1 round of CINDY between each round (5 pullups/ 10 pushups/ 15 air squats) i.e 10 clean and jerk 5 pullup, 10 pushup, 15 air squat 9 clean and jerk 5 pullup, 10 pushup, 15 air squat .... TUESDAY: A1: Bulgarian Split Squat (4 x 6 Each Leg) A2: Pendlay Row (4 x 6) Metcon 15 Minute AMRAP Run 1.6km THEN 8 T2B 10 Front rack lunge@ 52.5/35 12 Deadlifts @ 52.5/35 WEDNESDAY: Snatch Complex (1 EMOM x 10) 1 snatch deadlift + 1 hang squat snatch + 1 OHS * advanced change OHS to snatch balance Metcon (AMRAP - Rounds and Reps) Death by on an alternating format: Odds - OHS @ 60/40 Evens - 10m shuttle * on the first minute perform 1 OHS on the second minute perform 1 down and back shuttle on the second minute 1 OHS etc.... Score = round completed + total reps in next round THURSDAY: A1: Close Grip Bench Press (6, 6, 6, 6) A2: Renegade Row (16, 16, 16, 16) Alternating arms (8 each arm) Metcon 4 rounds on a 2 minute timer 20 Row (cals) 10 Butterfly OH Sit-ups @ 15/10kg Max Burpees in remainder * score = accumulate burpees (Rest 2-3 mins) FRIDAY: Cluster (2 EMOM x 10) Metcon (Time) 12 HSPU 20 hang power clean @ 60/40 75 wall ball @ 9/6 20 hang power clean @ 60/40 12 HSPU SATURDAY: Triple 3 (Time) Individual or Partner 3km ROW 300 Double unders 3 mile (5km) Run *In Pairs 3km ROW (1.5km each) 300 Double unders (150 each) 3 mile (5km) Run (2 x 1km laps + 1 x 500m each) Time to get out in the SUN!!
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