MONDAY 14TH SEPTEMBER - SATURDAY 19TH

MONDAY:
A1: Weighted Pullups (3-3-3-3-3)
2: Box Jumps (3-3-3-3-3)
Metcon
3 x 6 minute AMRAP's/ 3 minutes rest between for total reps:
Run 800m
Then max in remainder
5 pullups 10 pushups 15 air squats

TUESDAY:
High-Hang Clean (2 EMOM x 7)
Deadlift (5-5-5-3-3-3)
Metcon (Time)
40 alternating KB Snatch @24/16
25 abmat situps
40 KB swings @ 24/16
25 abmat situps
40 KB SDHP @ 24/16
25 abmat situps

WEDNESDAY:
GOAT Skill EMOM x 7
Metcon
Endurance/Capacity:
4 Rounds rotating through very 2 minutes Rest remainder
0-2 Minutes 40M Sled Push (80/60kg)
2-4 Minutes 10 Burpee Box Jump Overs (60/50)
4-6 Minutes Row 300/250m
6-8 Minutes 10 x Deadball over shoulder (AHAP)
THURSDAY:
A1: skin the cat (4 x 3-5 reps (tempo)Scale L ring rullup (band)
A2: Band pushup (4 x 8-12 reps (tempo)
Metcon
4 x 3 minute AMRAP's for total accumulate reps/ 1minute rest between
5 hspu
9 t2b
21 double unders

FRIDAY:
High hang power snatch (2 EMOM x 7)
Back Squat (5-5-5-3-3-3)
Metcon (Time)
9 power snatch @ 60/40
18 front squat @ 60/40
7 power snatch @ 60/40
14 front squat @ 60/40
5 power snatch @ 60/40
10 front squat @ 60/40

SATURDAY:
Metcon (AMRAP - Reps) In Teams of 3
AMRAP in 30 Minutes
9 Power Cleans (70/45)
12 Wall Balls
15 Deadlifts (70/45)
18 OH plate alternating lunges (25/15)
​**Every 5 mins RUN 400M**