Monday

11/02/2019

MetCon
3 Rounds
Dball Clean x 8 (50/30)
Max Burpee T2B in 90s
Rest x 2 Min
3 Rounds
Dead Lift x 10 (110/72.5)
Max Burpee Pull up in 90s
Rest x 2 Min
3 Rounds
Plank Rotations x 30s

Tuesday

12/02/2019

MetCon
Part A
Power Clean x 30 (75/50)
EMOM Burpee x 6/4
Part B
ABC x 30/20
Burpee Box Jump Over x 20 (30/24)
Med Ball Clean x 10 (50/30)

Wednesday

13/02/2019

Strength
Establish 10 RM Front Squat
MetCon
5 Rounds (NFT)
Farmers Carry 2 x 40′
Weighted Push up x 10

Thursday

14/02/2019

Skill
Split Jerk
MetCon
BMU x 10
Dead Lift x 30 (60/40)
HSPU x 20
HPC x 30
T2B x 30
STOH x 30

Friday

15/02/2019

Strength
Establish 2RM Hang Snatch
MetCon
AMRAP x 12 Min
OH Lunge x 12/12 (45/30)
MU x 6

Saturday

16/02/2019

MetCon
Grab a buddy
AMRAP x 10 Min (YGIG)
AKBS x 10
Pull up x 6
Rest x 5 Min
AMRAP x 15 Min (YGIG)
Run x 200m
Burpee OB x 10
Rest x 5 Min
Choose your Weapon (Bike/Rower/Ski)
Thruster x 50
Cal x 50
Thruster x 40
Cal x 40
Thruster x 30
Cal x 30
Thruster x 20
Cal x 20
Thruster x 10
Cal x 10