Thursday 31/07/14
“DT” 5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks @ 155/105lbs Then
“DT” 5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks @ 155/105lbs Then
5-5-3-3-1-1 Back Squat 5 x 1 Minute Planks Between Sets Then 12 Minute AMRAP 3,6,9,12,15….etc – Front Squats @ 185/115lbs – Handstand
Every Minute On The Minute For 12 Minutes – 2 Full Snatches Then For Time – 1km Row – 20 Toes To Bar
5-5-3-3-1-1 Strict Press 5 x 8 Pistols Per Leg Between Sets Then 30-20-10 – Ring Dips – Air Squats – KB Swings
Every Minute On The Minute For 10 Minutes – 3 Power Snatches (Touch And Go) Then 10 Minute AMRAP – 5 Power Snatches
5 x 3 Power Clean 5 x 1 Minute Planks Between Sets Then “Grace” For Time – 30 Clean And Jerks
5 x 10 Bent Over Barbell Row 5 x 10 Weighted Strict Ring Dip Between Sets Then Every Minute On The Minute
5 x 5 Back Squat 5 x Max Reps Strict Press @ 95/65lbs Between Sets Then 20 Minute AMRAP – 10 Push