Monday, December 24th - Saturday, December 29th

Week 5


Monday



100 burpees


Tuesday


Rest Day





Wednesday




  1. Power Snatch - 60% x 2 x 10


  1. AMRAP in 20 minutes

  • ïrun 200m

  • ï.5 miles AB

  • ï20 KBS

  • ïRow 300m

  • ï20 Reverse lunge

  • ï60s plank



Thursday




(A) 21, 15 & 9 reps

  • ïburpees

  • ïtoes to bar

  • ïassault bike calories

(B) Jerk - 60% x 2 x 10


Friday


(A) Clean - 60% x 2 x 10


(B) 5 RFT

  • ï8 chest to bar pull ups

  • ï10 thrusters, 95/65lbs

  • ï30 double - unders


Saturday


(A) Back squat - 60% x 4 x 5



(B) AMRAP in 20 minutes

  • 1 rope climb

  • 10 wall ball, 20/14lbs

  • 12 push ups