Thursday

AMRAP 14

25 x Pull Ups

200m

25 x Thrusters (L1 30/20, L2 & L3 40/30)

200m

25 x Alternate KB Snatches (16/12, 24/16, 32/24)

200m

25 x Burpee Box Overs

200m

Wednesday

For Time:

18 - 15 - 12 - 9 - 6

Power Clean (L1 40/30, L2 & L3 50/40)

x 2 Wall Balls

x 3 Double Unders

Tuesday

10 minutes - 3RM Overhead Squat

5 x 3 Overhead Squat

2 minutes: Max Air Squats

Monday

4 RFT

10 x SDHP (L1 & L2 40/30, L3 50/40)
15 x Push Ups
20 x Box Jumps

Saturday

20 minutes - 5 x 5 Clean & Jerk

21/15/9

Front Squats (L1 30/20, L2 & L3 40/30)

Burpees

400M (L1 200M)