Thursday 11/07/13
Warm Up 5 Rounds – 7 KB Swings – 5 Burpees Then 3 x 3 Dead Lift Accrue 30 Strict Chin Ups Between Sets Then
Warm Up 5 Rounds – 7 KB Swings – 5 Burpees Then 3 x 3 Dead Lift Accrue 30 Strict Chin Ups Between Sets Then
4 x 9 Back Squat 4 x 1 Minute Planks between Sets Then 15 Minute AMRAP – 10 Power Snatches @ 115/75lbs – 50 Double
5 x 5 Power Clean Accrue 30 Strict Handstand Push Ups Between Sets Then 7 Rounds – 7 Push Jerks @ 155/105lbs – 7 Box
3 Rep Max Overhead Squat Mobilise Between Sets Then For Time: 25-20-15-10-5 Overhead Squats @ 75/55lbs 5-10-15-20-25 Chin Ups
7 x 5 Back Squat Mobilise Between Sets Then “Grace” – 30 Clean And Jerk @ 135/95lbs
5 Rep Max Front Squat Then a single max set at 75% of your 5 Rep Max Accrue 30 Strict HSPU between sets Then 3
3 x 3 Power Snatch 5 x Max L-Sits 10 Rounds – 1 Deadlift @355/225lbs – 2 Muscle Ups – 3 Handstand Push Ups (15
4 x 9 Back Squat Accrue 100 Toes To Bar Between Sets Then In Partners, Alternating Work/Rest 6 Rounds Each of – Run 250m