Tuesday 21/10/14
3-3-2-2-1-1 Rack Split Jerk 5 x 8 Pistols Per Leg Between Sets Then 15 Minute AMRAP – 10,20,30,40,50…etc Double Unders – 6,12,18,24,30…etc
3-3-2-2-1-1 Rack Split Jerk 5 x 8 Pistols Per Leg Between Sets Then 15 Minute AMRAP – 10,20,30,40,50…etc Double Unders – 6,12,18,24,30…etc
16 Minutes Every Odd Minute: 7 Power Cleans (Touch And Go) Every Even Minute: 3 Strict Handstand Push Ups Then 2 Rounds –
3-3-3-1-1-1 Overhead Squat 5 x 10 False Grip Ring Rows Or Strict Muscle Up Practice Between Sets Then “Open Workout 11.4”
For Time – 2.7km Run Then, Straight Into 7 Minutes To Find 1 Rep Max Clean To Finish 20 Minutes To
16 Minutes Every Odd Minute: Complex Of – 1 Push Press – 1 Push Jerk – 1 Split Jerk Every Even Minute: 30sec Plank
16 Minutes Every Odd Minute: 2 Sumo Dead Lifts Every Even Minute: 4 Muscle Ups Then 20 Minute AMRAP In Teams Of 2
5-5-5 Back Squat Hip Mobility Between Sets Then 4 Rounds – 40 Wall Balls – 20 Burpees – 600m Row **Rest
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