JM + WarmUp (160 club) Swings(2H) x10010 sets of: Squat(Goblet), Pullup,Abs, Pushups, Burpee SnatchSwings(2H) x100 1x Sprint Clean(L)Clean(R)Clean(DBL) Press(L)Press(R)Press(DBL) Clean&Press(L)Clean&Press(R)Clean&Press(DBL) 10 of each20 of each30 of each40 of each50 of each40 of each30 of each20 of each10 of each Increase weights and start again
JM + WarmUp (160 club) 8 Swing(L)2(ladies)/3(men) Pullups8 Swing(R)2(ladies)/3(men) Pullups8 Swing(DBL)2(ladies)/3(men) Pullups 8 Clean(L)2(ladies)/3(men) Pullups8 Clean(R)2(ladies)/3(men) Pullups8 Clean(DBL)2(ladies)/3(men) Pullups 8 Press(L)2(ladies)/3(men) Pullups8 Press(R)2(ladies)/3(men) Pullups8 Press(DBL)2(ladies)/3(men) Pullups 8 Snatch(L)2(ladies)/3(men) Pullups8 Snatch(R)2(ladies)/3(men) Pullups8 Snatch(DBL)2(ladies)/3(men) Pullups 8 Clean&Press(L)2(ladies)/3(men) Pullups8 Clean&Press(R)2(ladies)/3(men) Pullups8 Clean&Press(DBL)2(ladies)/3(men) Pullups__________________________________________________10 Swing(L)2(ladies)/3(men) Pullups10 Swing(R)2(ladies)/3(men) Pullups10 Swing(DBL)2(ladies)/3(men) Pullups 10 Clean(L)2(ladies)/3(men) Pullups10 Clean(R)2(ladies)/3(men) Pullups10 Clean(DBL)2(ladies)/3(men) Pullups 10 Press(L)2(ladies)/3(men) Pullups10 Press(R)2(ladies)/3(men) Pullups10 Press(DBL)2(ladies)/3(men) Pullups 10 Snatch(L)2(ladies)/3(men) Pullups10 Snatch(R)2(ladies)/3(men) Pullups10 Snatch(DBL)2(ladies)/3(men) Pullups 10 Clean&Press(L)2(ladies)/3(men) Pullups10 Clean&Press(R)2(ladies)/3(men) Pullups10 Clean&Press(DBL)2(ladies)/3(men) Pullups__________________________________________________12 Swing(L)2(ladies)/3(men) Pullups12 Swing(R)2(ladies)/3(men) Pullups12 Swing(DBL)2(ladies)/3(men) Pullups 12 Clean(L)2(ladies)/3(men) Pullups12 Clean(R)2(ladies)/3(men) Pullups12 Clean(DBL)2(ladies)/3(men) Pullups 12 Press(L)2(ladies)/3(men) Pullups12 Press(R)2(ladies)/3(men) Pullups12 Press(DBL)2(ladies)/3(men) Pullups 12 Snatch(L)2(ladies)/3(men) Pullups12 Snatch(R)2(ladies)/3(men) Pullups12
JM + WarmUp (160 club) Pyramid Single Handed ALL Left (1-10), then ALL Right (1-10)1 Sw1 C1 P1 Sn1 C+P 2 Sw2 C2 P2 Sn2 C+P 3 Sw3 C3 P3 Sn3 C+P 4 Sw4 C4 P4 Sn4 C+P 5 Sw5 C5 P5 Sn5 C+P 6 Sw6 C6 P6 Sn6 C+P 7 Sw7 C7 P7 Sn7 C+P 8 Sw8 C8 P8 Sn8 C+P 9 Sw9 C9 P9 Sn9 C+P 10 Sw10 C10 P10 Sn10 C+P
JM + WarmUp (160 club) 10 Swing(L)10 Evil Wheel10 Swing(R)10 Pushup10 Clean(L)10 Squat(Goblet)10 Clean(R)10 Squat(BodyWeight)10 Press(L)10 Burpees10 Press(R)10 Scissor Jumps10 Snatch(L)10 Bridge(Walking)10 Snatch(R)10 Spetsnaz Rolls10 Clean&Press(L)10 Evil Wheel10 Clean&Press(R)10 Pushup20 Swing(L)20 Squat(Goblet)20 Swing(R)20 Squat(BodyWeight)20 Clean(L)20 Burpees20 Clean(R)20 Scissor Jumps20 Press(L)20 Bridge(Walking)20 Press(R)20 Spetsnaz Rolls20 Snatch(L)20 Evil Wheel20 Snatch(R)20 Pushup20 Clean&Press(L)20 Squat(Goblet)20 Clean&Press(R)20 Squat(BodyWeight)30 Swing(L)30 Squat(BodyWeight)30 Swing(R)30 Burpees30 Clean(L)30 Scissor Jumps30 Clean(R)30 Bridge(Walking)30 Press(L)30 Spetsnaz Rolls30 Press(R)30 Evil Wheel30 Snatch(L)30 Pushup30 Snatch(R)30 Squat(Goblet)30 Clean&Press(L)30 Squat(BodyWeight)30 Clean&Press(R)30 Burpees
JM + WarmUp (160 club) Swing(L)Swing(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Clean(L)Clean(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Press(L)Press(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Snatch(L)Snatch(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) Clean&Press(L)Clean&Press(R)Get-Up-Situp(L)Get-Up-Situp(R)Squat(Goblet) 5 of each10 of each15 of each20 of each25 of each Increase weights and start again