Strength/Skill

15 mins to est a 3 rm clean

Conditioning

3 rounds for time

400m Run

20 Front Squats @ 50/30kg

10 Burpees

Dead lift
5,5,5,3,3,3

Conditioning

For time
10,9,8,7,6,5,6,7,8,9,10
Wall ball
Ring dip,
Ground to over head with plate 20/10kg

Rest/recovery

30 mins easy swim

or

25-30 mins easy easy row – every 5 mins come off for dynamic stretches

mobility

focus – developmental

hamstrings, hip flexors

Focus – maintenance

foam roll upper back, lats, quads

Strength /skill

15 mins
Pull ups/Muscle up drills

Conditioning

12 min AMRAP

7 hang power snatch @ 40/20kg
15 Double unders
3 wall walks

Strength/skill

12 mins to find 3RM High Hang Clean

Conditioning

21-15-9 reps for time of

Toes to bar
Push ups
Power cleans 60/40kg

Strength/SKill

A.Front squat 10,10,8,8,6,6
B. Max effort hand stand or head stand hold x4 sets

alternate between a and b for the first 4 sets.

Conditioning

3rds for time
20 wall balls
20 burpees
20 walking lunge steps

Tuesday

Strength
Thruster (from rack)

5,5,3,3,1,1

Conditioning

3 rounds for time
40 Ab mat sit ups
30 Air squats
200m run
10 burpee pull ups

Monday

Power snatch
12 mins to est a 5 rm

Conditioning
Amrap 4 mins
15 kettle bell swings
15 goblet squat

Rest 4 mins

Amrap 4 mins
30 double unders
15 hand release push up

Strength

Back Squat

5,5,3,3,1,1

Conditioning

10 min Amrap

15 Box Jumps 24/20

10 Wall Balls 9/7

5 Burpees