Wednesday

Workout
10-8-6-4-2 reps:

Power Clean and Jerk 70-45kg

5-4-3-2-1
Legless Rope Climb 15’
Rest 4 minutes
10-8-6-4-2 reps:
Deadlifts 140-100kg
7 Wall Walks
Rest 4 minutes
2-4-6-8-10 reps:

Power Clean and Jerk 70-45kg

1-2-3-4-5

Rope Climb 15’ (With legs)
Rest 4 minutes
2-4-6-8-10 reps:
Deadlifts 140-100kg
7 Wall Walk

Tuesday

Strength
Snatch
2X2 reps @ 75%
2X2 reps @ 80%
Then,
Build up to a heavy single for the day!

Workout
Every 3 min for 30 min
15 Cal row
15 Burpees

Saturday

Partner workout

Workout
30 min AMRAP
400m Run
25 Power Snatch 50/35
50 Shoulder To Overhead 50/35
75 Wall Balls 30/20
50 Shoulder To Overhead 50/35
25 Power Snatch 50/35

Thursday

Strength
Snatch Deadlifts
4 x 3 reps @ 110%

*Stay over the bar as long as possible, don’t stand all the way up at the top.

Keep the hamstrings and legs working throughout the pull. 

Workout
10 Rounds (Every 4:00)
20/16 Calorie Row
10 Burpee Over Bar
10 Power Snatch 95/65#

*you should shoot for somewhere between 0:45 sec – 1 min rest each
round! Adjust as needed in the first couple rounds to finish in that range

and then try and hold it!

Wednesday

Strength

3 Sets @ 75%
1 Pause Snatch + 1 Snatch

*Drop the bar between reps! Do all 3 sets here at the same weight. 

Then,

Build up to a heavy single for the day!

conditioning
Every 2min for 5 Rounds
7 Ring Muscle Ups

If you need to scale switch to bar muscle ups same number of reps. Next

scaling option will be 14 Chest to bar or normal pull ups.

Tuesday

Strength

Front Squat

5 x 4 reps @ 72%

Workout

25 min AMRAP
With a Partner
100 Cal Row
80 GHD’s
60 Dumbbell Snatch 30/20kg
100’ Overhead Walking Lunge 30/20kg

If you are doing this alone give yourself about a 30 sec rest in between set and cut the total amount of reps in half.

Thursday

Strength

10min (every 30sec)

1 Hang squat clean

Metcon

4 rounds

20/15 cal echo bike

15 burpee box jumps

400m run

1min rest

Wednesday

Strength

Snatch 3@75%, 3@75%, 3@80%, 3@75%

Metcon

Every other minute for 20min.

1st min: 15 cal bike erg

2nd min:5 strict pullups, 10 pushups, 15 squats