Thursday

AMRAP 20

400m

25 x Thrusters (30/20)

20 x KB Swings

15 x Pull-ups 

Wesnesday

10 Minutes: Pull-up practice. 

Then:

"Grace"

30 x Clean & Jerks (60/45)

Tuesday

AMRAP 15

5 x C2B pull-ups

7 x Clap Push-ups

9 x Jump Squats

Monday

10 minutes - 1RM O/H squat

21/5/9

Power Snatch (60/45)

HSPU

200m

Saturday

1 mile TT (1.6km)

Rest 5 mins, then:

10 x 30 seconds on/ 30 seconds off:

Max Double Unders