Sunday
10 rounds
40 sec work
20 secs rest
- Wallballs 14/9kg
- Sumo Deadlift 60/40
- Burpees
Alternate 1,2,3
Monday
EMOM 10
5 x Thruster 65/40kg
(add 2-5kg from last time)
Squat Clean
6 x 1 AHAP
3 rounds NFT
20 GHD sit ups
20 Good Mornings
Tuesday
Strict press 5-5-3-3-1-1-1
Every 7 mins for 5 rounds
Row 1250 m
Wednesday
A. EMOM 10
1 x Snatch Dead lift
1x Hang Power Snatch
1x Snatch balance
B. Build to Max 1 Rm Snatch
Thursday
EMOM 40
- 7-9 HSPU
- 8-10 C2B Pull up
- 15 Heavy Russian kettle bell swings
- Double unders
- Rest