Heres your workouts for the week as I know you guys like to Plan ahead for your rest days and attack your weaknesses, you know and not Cherry Pick your fitness 😉
Sunday
In 5 mins complete
15 bar over burpees
40 Deadlifts 40/25
AMRAP power snatch 40/25
rest 3 mins
in 6 mins complete
20 bar over burpees
30 Deadlifts 50/35kg
AMRAP Power Snatch 50/35kg
rest 3 mins
in 7 mins complete
25 bar over burpees
20 Deadlifts
AMRAP Power Snatch 60/45
Monday
EMOM 10
5 x Thruster 60/35kg
Tempo Front Squat
5×3 AHAP 42×2
15 wall walks for time
EMOM – 5 box jumps
Tuesday
Every 6 minutes x 6 rounds
Row 1km
Tabbata
A. hollow hold
B. superman
Alt between A and B (4 sets of each)
Wednesday
Build to 1rm Clean and Jerk
3 rounds for time
15 Power Clean
15 STOH
60/35kg
or 70% 1rm
Thursday
EMOM 40
- Row for calories
- Push ups
- 12-15 UB Russian kettle bell swings AHAP
- Wall balls 9/7
- Rest
Friday
Team WOD with Sally at Westbay and Dori at the pearl