The full week in order – any cherry picking and we go back to the guessing game 😉
Monday
Part A
Back Squat 3 Sets of 9 (67-71-75%)
• Sets on 3 min timer
Part B
5 Rounds For time
4 Bar Muscle-Ups
7 Clusters (60/42.5)
Tuesday
Part A
Deadlift 3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
- Sets on 2 minute timer
Part B
3 Rounds For Time
75 Double Unders
20 Handstand Push-ups
• 15 minute time cap
Wednesday
Part A
“Gwen”
15-12-9
Unbroken Clean and Jerks
- pick your own weight
Part B
For Time
100 Wallballs (9/6)
Thursday
Part A
Weighted Strict Pull ups
– 5 x 3
– Rest 90 seconds
Part B
Partner AMRAP in 14 minutes
20 Box Overs (24/20”)
20 KB Clean & Jerk
(24/16)
20 V-sit
Friday
Part A
EMOM for 11 minutes
Min 1-3 – 3 cleans
Min 4 – rest
Min 5-7 – 2 cleans
Min 8 – Rest
Min 9 – 11 – 1 clean
*aim to build load each set
Part B
For Time:
200 Metre Run
21 Power Snatches
200 Metre Run
21Overhead Squats
200 Metre Run
15 Power Snatches
200 Metre Run
15 Overhead Squats
200 Metre Run
9 Power Snatches
200 Metre Run
9 Overhead Squats
*Barbell @ 42.5/30kg
Saturday
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: (60/42.5)
Round 2: (52.5/35)