Thursday 28/11/13
5 x 5 per Leg Back Rack weighted Step Ups 3 x 4 Minute Rounds – 7 Medicine Ball Clean – 7 Box Jumps –
5 x 5 per Leg Back Rack weighted Step Ups 3 x 4 Minute Rounds – 7 Medicine Ball Clean – 7 Box Jumps –
5, 3, 1 Floor Press 4 x 1 Minute Weighted Plank Between Sets Then 10 Minute AMRAP 20-16-12-8-4 – Toes To Bar – Double Unders
10 Rep Max Dead Lift Work On A Skill Or Weakness Between Sets Then 20 Minute Partner AMRAP – “Grace” (30 Clean And Jerk @
3 Rep Max Thruster Mobility Between Sets Then 15 Minute Time Cap – 4 Rounds of Cindy – 40 KB Swings @ 24/16kg – 3
3 x 3 Full Snatch Double Under Practice Or Mobility Between Sets Then 7 Rounds – 2 Muscle Ups – 3 Overhead Squats @ 135/85
10 x 2 Front Squats Every Minute On The Minute Then 15 Minutes To Find 1 Rep Max Squat Clean Then 10 Minute AMRAP –
5 Rep Max Strict Press, Then 2 x Max Reps Push Press @ 5RM Strict Press Weight 5 x 8 Pistols Per Leg Between Sets
3 x 5 Back Squat 4 x 60 Second Weighted Plank Between Sets Then 7 Minute AMRAP – 12 Thrusters @ 95/65lbs – 12 Cal