Saturday 31/08/13
5 x 5 Push Press Mobilise Between Sets Then 3 Rounds x 4 Minutes – 1 Minute KB Swings @ 24/16kg – 1 Minute Abmat
5 x 5 Push Press Mobilise Between Sets Then 3 Rounds x 4 Minutes – 1 Minute KB Swings @ 24/16kg – 1 Minute Abmat
3 x 3 Back Squat 3 Rep Max Floor Press between Sets 5 Rounds – 4 Deadlifts @275/185lbs – 8 Wall Balls – 12 Overhead
8 Rep Max Strict Press Then 2 x Max Sets of Push Press @ 8RM press weight Users choice 30 Muscle Ups for time (10
Power Clean to 3 Rep Max, then 1 Rep Max 5 x Max L-Sits between Rounds 2 x 6 Minute Rounds – 2 Minutes –
20 Minutes Even Minutes – 10 x 2 Front Squats Odd Minutes – Max Strict Handstand Push Ups 21-15-9 – Back Squat @ 225/155lbs –
3 Rep Max Squat Clean & Jerk Mobility, Muscle Ups or Double Unders between sets. Then “Fight Gone Bad” 3 Rounds For Total Reps –
12 Minute AMRAP – 3 Power Snatches @ 155/105lbs – 6 Handstand Push Ups – 9 Box Jumps @ 30″/24″ Then “Jerry” – 1 Mile