Saturday 31/01/15
1-1-1-1-1 Of The Complex: – Power Snatch – Overhead Squat – Snatch Balance Then 10 Minute AMRAP – 3 Power Snatches @ 165/105lbs
1-1-1-1-1 Of The Complex: – Power Snatch – Overhead Squat – Snatch Balance Then 10 Minute AMRAP – 3 Power Snatches @ 165/105lbs
10-8-6-4-2 (For Strength) – DB Snatches Per Arm – Bent Over Barbell Rows – KB Swings Then “Triple Tabata Row” – 24
16 Minutes Every Odd Minute: 3 Back Squat Every Even Minute: 6 Strict Chin Ups Then For Time (15 Minute Time Cap) 10-8-6-4-2
5-5-3-3-1-1 Strict Press 5 x 20 Stiff-Legged Dead Lifts Between Sets Then 5 Rounds – 10 Push Press @ 155/105lbs – 10
For Time – 50 x 10m Shuttle Runs – 50 Air Squats – 25 Push Ups – 40 x 10m Shuttle Runs – 40 Air
5-5-3-3-1-1 Thruster 5 x 20 Band Pull Aparts Between Sets Then “Daniel” For Time – 50 Chin Ups – 400m Run
8 Minute Partner AMRAP – 12 Dead Lifts @ 185/115lbs – 60m Dog Sled @ 90/55lbs Rest 8 Minutes 8 Minute Partner AMRAP