Monday September 04 2017
3-3-3-3-3
Barbell snatch
5 Rounds for time
20 Wall balls
15 Kettlebell swings 24/16kg
10 Kettlebell front rack lunges 20/16kg
Tuesday September 05 2017
Deadlift
10-8-5-3
AMAP @80%
Bench
10-8-5-3
AMAP @80%
10 minute AMRAP
20 Step ups
5 Tricep dips
5 Bar roll outs
Wednesday September 06 2017
5x
Clean Complex
1 Hang clean
1 Power clean
1 Squat clean
20 minute EMOM
5 Pull ups
10 Push ups
15 Air squats
Thursday September 07 2017
Rowing tekkers
5 x Max power output in 10 seconds
In pairs
Distance in 35 minutes
300m row
1 working, 1 resting
Score = total distance
Friday September 08 2017
Squats
10-8-5-3
AMAP @80%
Shoulder press
10-8-5-3
AMAP @80%
10 minute AMRAP
10 Walking lunges
10 Bottom up kettlebell press
10 Deadbugs
Saturday September 09 2017
3-3-3-3-3
Deadlift
50-40-30-20-10- Kettlebell Snatch
15 Box overs between each set