Wednesday

10 Minutes - 1RM Snatch (Full)

3RFT

10 x Hang Power Snatch @ 60% 1RM

20 x Wall Balls

40 x Double Unders

200m

Tuesday

AMRAP 15

14 x Front Squats (30/20, 40/30, 50/30)

12 x Pull Ups

10 x Box Jumps (24/20")

Monday

OTMEM 6:

Strict Press - Work with a weight to support heavy, but unbroken sets

For Time:

15/12/9

Clean & Jerk (40/25, 50/30, 60/45)
Toes to Bar
Ring Dips

Saturday

"Diane"

21/15/9

Deadlifts @ 50% 1RM (Max 100/75kg)

HSPU

Friday

10 RFT:

24 x Wall Balls

24 x Abmat Situps

100m Sprint

- 1 x person working at a time

- Swap as required

- 1 x Person completes the run each round or 50m each per round.