Thursday 20/06/13
1RM Back Squat Accrue 100 Abmat Sit Ups Between Sets Then “Fran” 21-15-9 – Thrusters @ 95/65lbs – Chin Ups
1RM Back Squat Accrue 100 Abmat Sit Ups Between Sets Then “Fran” 21-15-9 – Thrusters @ 95/65lbs – Chin Ups
3 x 5 Press 3 x Max Barbell Farmers walk at 95/65lbs Then 20-16-12-8-4 – Wall Ball – Toes to Bar – KB Swing @
3RM Sumo Dead Lift 5 x Max L-Sit Between Sets Then 10,9,8,7,6,5,4,3,2,1 – Dead Lift @ Bodyweight – Burpee To Finish 5 x 1 Minute
5 x 3 Front Squats Accrue 50 Strict Ring Dips between Sets Then 5 Rounds – 7 Clean & Jerk @135/95lbs – 14 Push Ups
Snatch Pull Technique 20 Minutes to find 1RM Full Snatch Then 3 Rounds x – 25 Hang Power Snatch @ 75/55 – 25 Wall Balls
7 x 3 Strict Press 5 x 5 L- Sit Then 3 x 3 Minute Rounds – Minute 1 – Chin Ups – Minute 2
12 Rep Max Back Squat Work on a skill or mobilise between sets Then 21-15-9 – Overhead Squat @95/65lbs – Burpee 9 Minute Cap or
3 x 3 Dead Lift Accrue 30 Strict HSPU Between Then 7 Minute AMRAP – 3 Power Cleans @ 185/115lbs – 2 Wall Climbs Finish