Tuesday 30/04/13
10-5-3 Back Squat 3 Rep Max Weighted Chin Up Between Sets Then For Time: – 400m Run – 25 Toes To Bar – 12 Front
10-5-3 Back Squat 3 Rep Max Weighted Chin Up Between Sets Then For Time: – 400m Run – 25 Toes To Bar – 12 Front
3 x 3 Deadlift Accrue 30 Strict HSPU between sets Then 10 Minute AMRAP – 30 Double Unders – 15 Power Snatches 75/55lbs Finish with
20 Minutes to find your 1 Rep max Clean & Jerk Then “Grace” 30 Clean & Jerk @ 135/95lbs Then 30 Muscle Ups for time
3 Rep Max Floor Press 1 Rep Max KB Turkish Get Up Between Sets Then “Wood” 5 Rounds – 400m Run – 10 Burpee-Box Jumps
10 x 2 Front Squat Performed EMOTM Then 4 Rounds – 12 Back Squats @135/95lbs – 10 Wall Balls – 8 Burpees – 6 HSPU
3 x 3 Dead Lift Mobilise what’s needed between sets. Then 12 Minute Partner AMRAP 1st Athlete Performs a Dead Lift Hold @ 225/155, Whilst
5 Rep Max Strict Press 5 x 12 Chest to Bar Chin Ups Then 2 x Sets of Max Rep Push Press at the same
Pose running Skills and drills Then 4 x 400m Intervals (Slow jog recovery between efforts)