Monday 30th May

Snatch complex

10 Mins

Build to a heavy 5TNG Power snatch

10 RFT: ( YGIG with a partner )

5 Deadlift 100/70kg 

14 Press ups

22 Double unders

400m run together

Time cap: 30 mins 

Tuesday 31st May 

Skin the cat practice and progressions

EMOM 12

1. 30 secs kipping/ butterfly pull ups
2. 30 secs handstand hold

AMRAP 20

10 DB Hang clean and Jerk 22.5/15

10 Box jump overs

10 T2B

Wednesday 1st June

Clean and jerk Complex

Go every 60 secs @60%+ x 12

Low hang clean + Hang clean + Jerk

3 rounds for Max cals/ reps

2 mins Bike erg/ echo

1 min DB box step overs 22.5/15kg

1 min rest

2 mins Ski erg/ row

1 min BMU

1 min rest

Thursday 2nd June

Deadlift

10/8/6/4/4 @70+

Rest 2 mins between sets

“The Queen’s Platinum Jubilee”

Cash in: 70 jumping lunges

Straight into:

6 rounds:

2 muscle ups (bar or ring)

25 med ball clean 

1 min rest

Then:

2 rounds:

6 ring dip

39 wall ball 

Cash out: 96 double unders

Friday 3rd June

Clean

10 mins

Build to a heavy clean

For time:

21 – 15 – 9

HSPU 

Power clean 60/40kg 

Burpee over bar 

Run 200m after each round

Time cap: 15 mins

Saturday 4th June

Back squat

Go every 3 mins

5 x 3 @ 80%+

Build throughout sets

AMRAP 20

7 Power snatch

7 Pull ups

7 Double unders

Every 5 mins 25/17 cals bike, ski, echo

Start on the cardio machine

Sunday 5th June

Handstand walk progressions and practice

EMOM 12

1. 30 secs max T2B
2. 30 secs max distance handstand walk ( scale as needed )

5RFT:

20/ 17 cals Bike/ Row/ Ski 2

21 DB side carry lunges 30/ 22.5kg 1

15 Pull ups .5

9 Burpees 1 

Time cap: 25 mins