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Monday:

Work up to a Technically Perfect Heavy
1 X Snatch + 1 X Hang Snatch + 1 X OHS

Warm up Toes to Bar / Progressions

12 EMOM
1- 2 X Snatch + 2 X Hang Snatch
2- 10 X Toes to Bar / Progressions

After Class Extra:
Back Squat 6 X 4 @80%
Rest 2 / 3 Minutes

Tuesday:

12 AMRAP
30 X Wallballs @9/6kg
20 X Dumbbell Snatch @20/15kg
100m Run

Rest 8 Minutes

12 AMRAP
10 X Renegade Row @2 X 20/15kg
10 X DB Push Press @2 X 20/15kg
10 X Burpees

Wednesday:

5 X 5 Deadlift @80%

In Teams of 3-5 rotating every 5 minutes for 30mins:

A) Max Effort (ME) Sled Push / Pull X 2 @Bodyweight+ 🚂

B) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10 🚜

C) 1 Minute Double Sandbag Farmers Carry @2 x 45/30kgs
Rest 1 Minute – Repeat

After Class Extra:
5 Rounds
1 Min Max Effort (ME) Strict T2B/Leg/Knee Raises
1 Min ME Sit Ups / GHD
1 Min Rest

Thursday:

Rope Climbing Technique / Peg Board Practice and Progressions

‘Fight Gone Bad’

Score = Reps

3 Rounds (Rotating Each Minute)

Wall Balls @9/6kg

Sumo Deadlift High Pull @35/25kg

Box Jumps @20″

Push Press @35/25kg

Row (Calories)
1 Minute Rest

One point is given for each rep, except on the rower where each calorie is one point.

Friday:

Work up to a Technically Perfect Heavy Clean & Jerk

5 Rounds @80%⬆️ (15 Min EMOM)
1- 1 Clean + 1 Jerk
2- 2 Clean + 1 Jerk
3- 3 Clean + 1 Jerk

After Class Extra:
Front Squat 6 X 2 @80%
Rest 3 Minutes

Saturday:

In Pairs
50-40-30-20-10
Calorie Row
Wallballs @9/6kg
Press Ups
DUs (Both)

Gymnastics:

Press to Handstand

Sunday:

Hero Workout ‘Desforges’

5 rounds:
12 X Deadlifts @102.5/70kg
20 X Pull Ups
12 X Clean & Jerks @62.5/42.5kg
20 X Knees to Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.