Monday 30th May - Sunday 5th June 2022

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