Monday 18th - Sunday 24th October 2021

Monday 18th October

 

2 x Snatch w/ pause at the knee 70 – 85%

go every 90 secs x 12 sets

 

For time:

40 Double unders 

6 Hang clean + Jerk 50/35kg 

20 Wall ball 9/6kg 

40 Double unders 

9 Hang clean + Jerk 50/35kg 

30 Wall ball 9/6kg 

40 Double unders

12 Hang clean + Jerk 50/35kg 

40 Wall ball 9/6kg 

40 Double unders 

15 Hang clean + Jerk 50/35kg 

50 Wall ball 9/6kg 

 

Time cap: 15 mins

 

Tuesday 19th October

 

1 Paused back + 4 back squat ( pause for 2 secs in the first rep)

Go every 2 mins x 5 sets @ 80%+

 

AMRAP 12

22 DB snatch 22.5/15kg

10 C2B pull ups

15 Cal BIke/ row/ Ski

 

Rest 1 min

 

Max Cals in 1 min

 

Wednesday 20th October

 

Sumo deadlift 

5 x 4 @ 85%+

Rest 2  mins

4 RFT:

12 Burpee box jump overs 

15 Db Clusters 22.5/15kg 

18 T2B  

 

EMOM 5 press ups

 

Time cap: 18 mins

 

Thursday 21st October

 

Push press w/ 1 sec pause overhead in each rep

Go every 90 secs 

8 x 3 @ 70%+

 

Max distance run/ bike/ row/ ski in 5 mins

 

Then..

 

3Rft:

6 Power cleans 80/55kg  

9 BMU

 

Time cap: 12 mins

 

Friday 22nd October

 

Clean and jerk @ 70 – 80%

Go every 90 secs x 12

 

For time:

400m run

20 Power Snatch 50/35kg

400m Run

20 Snatch

400m run

20 Overhead squat

 

Time cap: 15 mins

 

Saturday 23rd October

 

Front squat 

Go every 2 mins x 5 sets

3 @ 80-85%

 

AMRAP 6

12 – 9 – 6

HSPU

Front rack reverse lunge 60/40kg

T2B

 

Rest 2 mins

 

AMRAP 6

12 – 9 – 6

STOH 60/40kg

Deadlift 

K2E

 

Sunday 24th October

 

4 x 8 Weighted Pull ups AHAFA

Rest as needed

 

4 x 8 pendlay row AHAFA

Rest as needed

 

AMRAP 15

20/14 Cals bike/ row/ ski

30 KBS 24/16kg

60 Double unders

5 Muscle ups