Monday
A)
12 min AMRAP
12 Power Snatch 35 / 25
12 Burpees over the bar
B)
12min AMRAP
60 Double Unders
5 BMU / 15 Pull ups
Tuesday
A)
5 x 10 Back squats
B)
15 minutes AMRAP
Every 30 seconds Max Wall balls
Wednesday
50 Kcal row
50 kcal Ski
50 kcal Bike
Thursday
a)
Bench Press 5 x 10
B)
3 rounds of
50 KB KB swings
20 DB push press 22.5 / 15
Friday
A)
In pairs 10 min AMRAP
8 Front Squats 60/40
8 Burpee box Jumps
B)
In pairs 10 min AMRAP
8 Hang Power Cleans 60 /40
5 Slam balls
Saturday
Sweat
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row / ski / bike
Strength
A)
Power Snatch build to heavy 5 reps TNG
b)
5 x 5 behind the neck push press
c)
5 x 5 Muscle snatch
