Workout of the day
Deadlifts
Every EMOM x 10 Mins
3 x Deadlifts @ 70-75%
***Between each set do 8 TTB/Sit-Ups
12 Min AMRAP
6 Thrusters
8 Pull Ups
10 Burpees
10 Mins to Find a Heavy Clean & Jerk
Then
6 Min AMRAP of GTOH @ 70%
16 Min AMRAP
12 Wall Balls
10 Calories
8 Hang Power Cleans
Every 90 Secs x 6
Snatch + Hang Snatch + OH Squat @ 70-75%
0:00, 1:30, 3:00, 4:30, 6:00, 7:30
In 20 Mins Complete
10 Rounds of:
3 Hang Power Snatch
4 Burpees
6 Box Jumps
***In Remaining time Max Calories***
Clean & Jerk
EMOM x 12 Mins
1 x C&J (try and increase the weight every 3 mins)
15 Min increasing ladder going up in 3s
3 Hang Power Cleans
3 Box Jumps
10 Calories
6 Hang Power Cleans
6 Box Jumps
10 Calories
9 Hang Power Cleans
9 Box Jumps
10 Calorie
……..
Snatch
Every 30 Seconds x 12 Mins 1 x Power Snatch + 1 x Hang Squat Snatch
16 Min AMRAP
16 DB Snatch
12 Calories
8 Pull Ups
Back Squat
5 reps Every 90 Secs x 6 Sets
10 Min AMRAP
10 KB Swings
10 Calories
10 TTB/TTKB
10 Min AMRAP
10 Goblet Squats
10 Calories
10 HSPU/Press Ups
1 Mile Run AFAP
21-15-9
Squat Clean
Bar Over Burpees
21-15-9
GTOH
Pull Ups
21-15-9
Deadlift
Calories
Push Press
12 Mins to build to a Heavy Set of 3 Push Press
EMOM x 20 Mins
10 STOH
18/14 Calories
10 Front Squats
50 Double Unders
Power Cleans
Every 30 Seconds x 12 Mins 1 x Power Clean + 1 x Hang Power Clean
50 Wall Ball Check In
3 Rounds
20 Burpees
20 GTOH
50 Wall Ball Check Out
Front or Back Squats – Every 90 Secs x 5 Sets (go as heavy as you can but do not max out)
AMRAP 15:
21 cals
15 Kbs
9 HSPU
EMOM x 15 Mins 2 Heavy Clusters + 10 Press Ups
15 Min AMRAP
15 Cal Row
10 Pull Ups
5 Squat Cleans
