Thursday

Buy in: 200 x Double Unders (x2 single unders)

3 RFT

400m Run

10 x Power Snatch (30/20, 40/30, 50/40)

10 x OH Squats

Wednesday

Dead lift: 3-3-3-3-3

21/15/9

Dead Lift @ 60% 3RM

KB Snatches (16/12, 24/16, 32/24)

Burpees

Tuesday

'Barbara'

20 x Pull ups

30 x Push ups

40 x Sit ups

50 x Air Squats

rest 60 seconds

L1 3 rounds, L2 & L3 5 rounds

Monday

Power Cleans:
3-3-2-2-1-1

As far as possible 18 minutes:

21-18-15-12-9-6-3
KB Swings (16/12, 24/16, 32/24)
Wall Balls

Programming the week by Coach Alex Rowell.

Friday

As far as possible 25 minutes:

1 x person working at a time.

Run 1200m (swap every 200m)

80 x Shoulder to overhead (swap every 20)

80 x Double Unders (swap every 20)

80 x Abmat situps (swap every 20)

Run 800m (swap every 200m)

60 x Front Squats (swap every 15)

60 x Double Unders (swap every 15)

60 x Abmat situps (swap every 15)

Run 400m (swap every 200m)

40 x Thrusters (swap every 10)

40 x Double Unders (swap every 10)

40 x Abmat situps (swap every 10)

L1 20/15KG, L2 30/20, L3 40/30KG

Score total reps. If complete before time is up start again from the top.