Monday 30/06/14
8-8-6-6-4-4-2-2 Push Press Accrue 40 Strict Chin Ups Between Sets Then 4 Rounds x 4 Minutes – 500/420m Row – 15 Box
8-8-6-6-4-4-2-2 Push Press Accrue 40 Strict Chin Ups Between Sets Then 4 Rounds x 4 Minutes – 500/420m Row – 15 Box
Work To 1 Rep Max Clean And Jerk Then 10 Minute Partner AMRAP – Alternating Singles Clean & Jerk @ 90% Of 1RM
10 Rep Max Back Squat 5 x 10 Single Leg Box Jumps Between Sets Then 5 Rounds – 500m Row – 400m
5 x 3 Overhead Squat 5 x 1 Minute Plank Between Sets Then 15 Minute AMRAP – 30 Overhead Walking Lunges @
16 Minutes Every Odd Minute: 3 Push Jerks Every Even Minute: 5 Bent Over Barbell Rows Then 10,9,8,7,6,5,4,3,2,1 – Ring Dips 2,4,6,8,10,12,14,16,18,20 –
3 Rep Max Dead Lift Then 2 x Max Reps @ 80% of 3RM 5 x Max Reps Chin Ups Between Sets
20 Minutes Every Odd Minute: 3 Back Squats Every Even Minute: 3 Handstand Push Ups Then – 30 Muscle Ups **Performed In