| Monday | 29/05/2017 | |
| Strength | ||
| Work up to a heavy single of: | ||
| Power Clean + Hang Clean + Jerk | ||
| MetCon | ||
| 21/15/9 | ||
| T2B | ||
| Box Jump (28/20) | ||
| Accessory | ||
| Wall Walk x 10 | ||
| Tuesday | 30/05/2017 | |
| MetCon | ||
| Performance | ||
| Every 2 Mins | ||
| 1-5: False Grip Pull up x 6-8 + Burpee x 10 | ||
| 6-10: Row x 200m + Run x 200m | ||
| 11-15: Wall Ball x 25 (9/6) | ||
| Fitness | ||
| Every 2 Mins | ||
| 1-5: False Grip Ring Row x 8-10 + Burpee x 10 | ||
| 6-10: Row x 200m + Run x 200m | ||
| 11-15: Wall Ball x 25 (9/6) | ||
| Accessory | ||
| Farmers Carry x 200m | ||
| Wednesday | 31/05/2017 | |
| Strength | ||
| Fitness | ||
| Front Squat 6 x 3 | ||
| Performance | ||
| Front Squat | ||
| 3,3,2,2,1,1 | ||
| MetCon | ||
| Fitness | ||
| 21/15/9 | ||
| KBS (28/20) | ||
| Burpee | ||
| Sit up | ||
| Performance | ||
| 21/15/9 | ||
| American Swing (24/16) | ||
| Burpee | ||
| Sit up | ||
| Accessory | ||
| Plank Rotations 3 x 30s | ||
| Thursday | 01/06/2017 | |
| Strength | ||
| EMOM x 12 | ||
| Snatch Pull + Dip Snatch | ||
| MetCon | ||
| “14.1” | ||
| AMRAP x 10 Min | ||
| DU x 30 | ||
| Power Snatch x 15 (35/22.5) | ||
| Accessory | ||
| Bar Hang 2 x ME | ||
| Friday | 02/06/2017 | |
| Strength | ||
| Push Press 2,2,2,2,2,2 | ||
| Then | ||
| Push Jerk 2,2,2,2,2,2 | ||
| MetCon | ||
| 9, 7, 5 | ||
| Dead Lift | ||
| Muscle up | ||
| Accessory | ||
| Row x 500m |