Wednesday 26/03/14
5-3-1 Split Jerk Handstand Walk Practice Between Sets Then 16 Minute Partner AMRAP – 100 Burpees – 75 Thrusters @ 95/65lbs –
5-3-1 Split Jerk Handstand Walk Practice Between Sets Then 16 Minute Partner AMRAP – 100 Burpees – 75 Thrusters @ 95/65lbs –
5 x 15-20 Russian KB Swing 5 x 20sec Heavy Weighted Planks Between Sets Then 5 Rounds – 5 Dead Lifts @
9-6-3 – Back Squat – Weighted Chin Up – Weighted Push Up Then 30 Minute AMRAP – 250m Run – 10 Burpees
Open Workout 14.4 14 Minute AMRAP – 60 Cal Row – 50 Toes To Bar – 40 Wall Balls – 30 Cleans @ 135/95lbs
16 Minutes Every Odd Minute: 2 Front Squats Every Even Minute: 5 Muscle Ups Then 12 Minute AMRAP – 3 Handstand Push Ups
3 x 3 Power Clean Then 7 Minute AMRAP – 800m Run – Max Reps Power Snatch @ 135/95lbs Rest 5 Minutes
10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then 3 Rounds x 5 Minute AMRAPs – 1km/800m Row
5 Rep Max Strict Press Then 2 x Max Reps Push Press @ 5RM Strict Press Weight Shoulder Mobility Between Sets Then
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