Monday the 25th to Friday the 1st of March

Monday

1. 10 minutes of handstand or handstand pushup practice

If you havent gotten a handstand yet start with this.

If you can do a handtsand and your coach agrees you have the strength to work on hspu then start with this.

If you have hspu then do a 10 minute emom, choose a doablenumber and try hold it for all 10 rounds.

2. 21 thrusters 45/30kg
30 dumbbell snatch 22/15kg
15 thrusters
20 dumbbell snatch
9 thrusters
10 dumbbell snatch

15 minute cut off

Tuesday

90s on 30s off for 30 minutes

1. burpees
2. situps
3. mountain climbers
4. dumbbell pushpress
5. row

Wednesday

amrap 6 minutes

10 squat cleans 52/35kg
10 toes to bar

rest 4 minutes

amrap 6 minutes

10 power cleans 52/35kg
10 chest to bar

rest 4 minutes

amrap 5 minutes

5 burpee box jump overs
30 double unders

Thursday

density training – 20 minutes

dumbbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 d-ball back step lunges – 10 each leg

or

bike or ski erg for cals

5 mins on 2.5 mins off
4 mins on 2 mins off
3 mins on 1.5 mins off
2 mins on 1 min off
1 min on

Friday

19.2?????

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