mONDAY 7th september - SATURDAY 12tH

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!!