Friday

For Reps:

One person working at a time:

2 mins - Burpee Box Jumps 

(20") Swap every 5 reps

2 mins - KB swings 

(L1-16/12, L2-24/16, L3-32/24) 

swap every 10 reps

2 mins - 10m shuttle sprints 

Swap every 20m 

1 min - rest

4 x rounds. 

Thursday

Buy in: 2 minutes max distance Row.

21/15/9

L1) 

Front Squat (30/20)

Banded Pull ups

x 3 Single Unders

L2)

Front Squat (45/30)

Pull ups

x 2 Double Unders

L3)

Front Squat (60/45)

Pull ups

x 2 Double Unders

Cash out run: L1 & L2- 400m, L3 - 800m

Wednesday

For Time:

10 Minutes: Work to 1RM Power Snatch

Then

15/10/5/10/15

L1)

Knees to Chest

Hang Power Snatch @ 70% 1RM

L2 & L3)

Toes to Bar

Power Snatch @ 70% 1RM

Tuesday

5 RFT

L1)

10 x SDHP (35/25)

15 x Box Jumps/ Step ups (20")

200m

L2)

10 x SDHP (40/30)

15 x Box Jumps (24/20")

200m

L3)

10 x SDHP (40/30)

15 x Box Jumps (24/20)

400m

Monday

AMRAP 16

3-6-9-12-15 etc

L1)
Banded Pull ups
Clean & Jerk @ 50% 1RM

L2)
Pull ups
Clean & Jerk @ 50% 1RM

L3)
Chest to bar Pull ups
Clean & Jerk @ 50% 1RM