Saturday 31/10/15
5-3-1 Full Snatch 5 x 1 Minute Squat Holds Between Sets Then 30 Minute Partner AMRAP – 3000m/2700m Row – 90 Snatches
5-3-1 Full Snatch 5 x 1 Minute Squat Holds Between Sets Then 30 Minute Partner AMRAP – 3000m/2700m Row – 90 Snatches
3 x 3 Dead Lift Or 3 x 3 Back Squat 5 x 1 Minute Planks Between Sets Then 3
20 Minutes – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minutes: 5 Strict Chin Ups Then 5 Rounds (12
15 Minutes To Practice Clean And Jerk Technique Then “Grace” For Time – 30 Clean And Jerks @ 135/95lbs Then
3-3-3-3-3 Front Squat 5 x 15 Ring Dips Between Sets Then 13 Minute AMRAP – 21 Overhead Squats @ 115/75lbs – 42
5-5-3-3-1-1 Hang Power Snatch Max Height Box Jump Between Sets Then 10 Rounds – 9 Chin Ups – 11 Thrusters @ 75/55lbs
5 x 5 Strict Press 5 x 40m DB Farmers Walk Between Sets (Increasing Weight) Then 20 Minute Partner AMRAP – 400m