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**
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