Monday 7th August to

Monday

Power clean Touch an Go

5-4-3-3

B)

4 x 3 min AMRAP

2 power clean, 2 burpee over bar. 4 pc, 4 bob. 6,6…………… (60/40)

Rest 3 minutes.

Start at beginning every time

Tuesday

A)

6 x 3 Back squat @ 80%(same as last week) e2mom

B)

In pairs for time: 200 wall balls – 1 partner rows 20 cals then switch

Wednesday

A)

E2mom x 5 – max effort strict pull ups

E2mom x 3 – max effort lsit/tuck

B)

12 min AMRAP

200m run,

15 dumbbell/kettlebell deadlifts(22.5/15),

10 t2b

Thursday

A)

4 x 10 strict press @ 60%

B)

In pairs, I go u go.

10 min AMRAP

15m Single arm overhead carry Left, 15m Single arm overhead carry Right. 30/22.5

C)

2x Tabata gymnastic swimming

Friday

For time:

30 slam balls over the shoulder

30 hspu/press up

15 slam balls over the shoulder

15 hspu/press up

Rest

then repeat

Saturday sweat

36 min EMOM  25 work : 35 rest

1. Thrusters @35/25
2. Burpee to target
3. Ski erg
4. rest

Saturday strength

Cluster – 2-2-2-2-2

4*40m single arm front rack dumbbell lunge (switching @15m) (40/30)