Sunday 17th
Tempo Front Squat AHAP 5 Sets of 5 Reps @42×2
EMOM 10
2 Hang Snatch + 3 OH Squats 50/30
Monday 18th
40 min to complete
1000 metre Row
25 HSPU/50 Push ups
1000m Row
50 Wall Balls
1000m row
50 TTB
1000m row
50 STOH 50/30
Tuesday 19th
Bulgarian split Squat
4×10 each leg
Single arm Kb Row
4×10 each side
AMRAP 8
50 double unders/100 singles
12 Burpee box jump 24/20
Wednesday 20th
Muscle up Drills/Strength
Every 2 mins for 10 rounds
5 x Squat cleans
5 Front squats
3-5 Muscle ups or
5 pull ups/5 dips
70/45kg
Thursday 21st
DEADLIFT
5 sets of 3 AHAP with 6 sec eccentric
4 rounds not for time
10 bench press
20 ghd situps
20 back extensions