Friday 15th March 2019 Midline Stability – 3 sets: 1 min weighted pillar hold 30 sec side pillar 30 sec side pillar Conditioning – For time: 15 Clean & Jerk 62.5/45 30 Bar over burpees 15 Wall Walks

Thursday 14th March 2019 Strength – Hang Snatch 15 Mins to build up to a heavy single Conditioning – For Reps: Part a) 4 Min AMRAP 6 C2B Pull ups 12 Wall Balls 2 Min Rest Part b) 4 Min AMRAP 12 Dumbbell C&J 22.5/15 12 Goblet Squats

Tuesday 12th March 2019 Strength – Front Squat 5×5 Conditioning – Double Tabata: DB Snatch 22.5/15 Burpees Air Squats (to wall ball for depth) Sit Ups (Toes to bar RX)

Monday 11th March 2019 Strength – 16 Min EMOM 3 Cleans Conditioning – 6 Min AMRAP “Unbroken” Kettlebell Swings 32/24 Wall Balls 9/6 Double Unders

Friday 8th March 2019 Strength – Power Snatch + OHS 2+1 x 5 Conditioning For Time: 100 Double Unders 25 Thrusters 30/20 30 Box Jumps 25 Thrusters 100 Double Unders

Thursday 7th March 2019 Strength – Split Jerk 1RM* *or Light weight for 5s Conditioning – 5 Rounds for time: 10 Push ups 5 Chest to bar pull ups 100m Pinch carry

Tuesday 5th March 2019 Skill – SDHP Conditioning – 4 Rounds for max reps: Burpees Box Jumps Hang Cleans 60/40 30 sec insane intensity, 30 sec intentional recovery. Count your reps on a board as you go. Score is total reps completed over the four rounds.