• Max Chin up hold - 57seconds
• Multi-grip monkey bars with pull-up at each bar - 11 bars
• Cable Tricep Pull-down - 3 x 10 x 8.75kg (each arm)
• Cable Arm Curl to Twist and Punch - 1 x 10 x 11.25kg, 1 x 10 x 13.75kg, 1 x 10 x 16.25kg (each arm)
• Cable Kneeling Tricep Extension, immediately followed by kneeling cable crunches. 3 x 10 x 16.25kg, 1 x 10 x 23.75kg, 1 x 10 x 26.25kg, 1 x 10 x 28.5kg

Squat Snatch - 10 x 20kg, 5 x 30kg x 2

5 RFT

• 12 Cal ski-erg
• 12 GHD Situps
• 12 Cal ski-erg
• 12 steps walking OH lunges 2x20kg kettlebells

10 BIG TYRE flips each UGIG
5 return round of sled pull/push 95 kg

20 min. AMRAP

10 pull-ups
10 push-ups
10 wall-balls
10 burpees

RX = 10kg. Weight vest
Scaled = just body weight

Snatch from blocks 10*2 50%+

Deadlift
3-3-3-3-1
225-275-295-315-335

Snatch Balance
5-3-3-3-1-1
95-135-155-165-175-185

AMRAP 10 min.
250 row
max ring dips
12, 10, 8, 7, 1

3 5 minute rounds, 1 min rest between rounds

GHD situps
KB Snatch 12 kg
Push press 20kg
DU practise
Wall balls 6kg

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
Week 8: 50kg x 5, 60kg x 5, 70kg x 5

Close grip bench 5x5

Midline Conditioning
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups