Thursday 30/05/13
5 x 5 Power Clean Accrue 50 Kipping Ring Dips Then 10 Minute AMRAP – 5 Handstand Push Ups – 25 Double Unders Finish with
5 x 5 Power Clean Accrue 50 Kipping Ring Dips Then 10 Minute AMRAP – 5 Handstand Push Ups – 25 Double Unders Finish with
Work on the Split Jerk Then EMOTM – 1 Push Press – 1 Push Jerk – 1 Split Jerk Then “Holbrook” – 10 Rounds –
5 x 5 Back Squat Accrue 30 Muscle Ups between Sets Then 5 Rounds – 400m Run – 21KB Swings @24/16kg – 12 Burpees
3 Rep Max, Then 1 Rep Max Deadlift Accrue 30 Strict Chin Ups Between Sets Then Warm Up your Full Snatch 5 Minute AMRAP –
3 Rep Max then 1 Rep Max Power Clean 5 x 30 Abmat Sit Ups Between Sets Then 10 Minute AMRAP – 5 Power Cleans
3 Rep Max Overhead Squat Work on overhead and hip mobility between sets Then “Karen” – Performed on Cadence (Pick the Best option for you)
3 x 3 Hang Power Snatch Accrue 30 Muscle Ups between Sets Then 800m Run, then 2 Rounds – 25 Burpees – 20 Toes to
5 x 2 Deadlift And 5 x 3 Strict Press Then 5 Rounds – 7 Push Press @135/95lbs – 14 x 10m Shuttle Run –