Monday

A)

 

Press

75% x 5

85% x 3

95% x 1+

 

B)

10 rounds for time

5 pull ups

5 push ups

5 air squats

5 sit ups

 

Level 2

10 rounds

5 pull ups

5 dips

5 pistols

5 sit ups

 

Tuesday

A)

Deadlift

75% x 5

85% x 3

95% x 1+

 

B)

5 rounds

15 SDHP 35/25kg

15 STOH 35/25kg

 

Wednesday

A)

Bench press

75% x 5

85% x 3

95% x 1+

 

B)

3 rounds

300m run

10 power cleans 60/40kg

15 knees to elbow

 

Level 2

3 rounds

300m run

6 cleans 70/50kg

12 toes to bar

 

Thursday

A)

Back squat

75% x 5

85% x 3

95% x 1+

 

B)

12 min AMRAP

5 front squat 60/40kg

10 chest to bar pull ups

20 double unders

 

Friday

A)

Catch up on 5/3/1 lifts

or

3-3-3-3-3

Jerk (push or split)

 

B)

15 min AMRAP

5 DB push jerk (each arm) 20/15kg

7 high box jumps 30/24”

 

Competitors Class

 

A)

Catch up on missed lifts

 

B)

As a group max rope climbs in 6 mins

 

C)

Snatch

1-1-1-1-1

 

D)

Handstand Elizabeth

21-15-9

Cleans 60/40kg

HSPU

 

Saturday

In a 30 min window

In pairs

Run 400m (together)

Then:

100 wall balls

75 alternating box jumps

50 med ball sit ups (throwing ball over box to each other)

In remaining time

AMRAP

5 thrusters 40/30kg

10 pull ups

15 KB swings

(athletes alternate on each exercise)

 

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