Monday 03/06/13
5 x 5 Strict Press 5 x Max L-Sits 2 x 6 Minute Rounds – 25 Burpees – 20 Wall Balls – 15 Push Jerk
5 x 5 Strict Press 5 x Max L-Sits 2 x 6 Minute Rounds – 25 Burpees – 20 Wall Balls – 15 Push Jerk
Pose running warm up. Then 400m Sprint Rest 200m Sprint Rest 100m Sprint Then 5 x 25m Banded Sprints
3 Rep Max Overhead Squat 5 x 15 Toes To Bar Between Sets Then For Time – 50 Double Unders – 10 Dead Lifts @
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