Monday
"Jack"
20 minute amrap
10 push presses 52,5/35
10 box jumps 24/20
10 kettlebell swings 32/24
Tuesday
***SKILL DAY***
A:
Snatch drills
B:
"Karandy"
5 rounds for time
15 power snatches 35/25
30 wall ball 9/6
Wednesday
In teams of two
For time
1600m run
160 double unders (each)
16 rope climbs (RX+ = 8 reps legless)
160 double unders (each)
1600m run
Thursday
***HEAVY DAY***
Deadlift
10-8-6-4-2
Friday
5 rounds for time
15 Chest to bar pull ups
30 wall ball lunges 9/6
Saturday
Teams of 2
20 minute AMRAP
1 power clean 90/60
3 front squats 90/60
5 synch burpees
Teams of 2
20 minute AMRAP
1 power snatch @ 90/60
3 squat clean @ 90/60
5 synch burpees
*P1 do 1 snatch then person 2, 1 snatch
*P1 do 3 power C&J then person 2, 3 power C&J
Sunday
***CATCH UP DAY***
or
***BODY ARMOUR***
Get in contact with us
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