Sunday

Conditioning:
2 rounds for time
32 Heavy KB Swings
16 Burpees
8 Dips
4 Handstand push ups (M1: DB L sit shoulder press)

Saturday

Skill: 4x6 Hang snatch (Use time to focus on bar path and initial pull)

Conditioning: "Cement mixer"

Every 4 minutes complete the following 6 times
Run 400
12 Toes to bar

Friday

Strength: 5x8 Bent over row

Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.
30 Thrusters
30 Box jumps
Run 200m
30 Pull ups

M1: 15/20
Rx: 30/40
M2: 35/45

Extras:
Every 2 minutes complete 3 rope climbs to the roof

Thursday

Skill: Squat snatch with a pause at the bottom.
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique

Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.
10 Front rack lunge steps
10 Shoulder to overhead
10 Burpees
10 Hang power cleans
20 Cal assault bike cash out


Extras:
4x10 Back extentions
3x8 Back squat

Wednesday

Masters league 17.4

16min AMRAP – Total Reps

9 Calorie Row

21 Bar Facing Burpees

9 Thrusters

15 Calorie Row

15Bar Facing Burpees

15 Thrusters

21 Calorie Row

9 Bar Facing Burpees

21 Thrusters

( 30/20kg, 40/30kg, 45/35kg)