Thursday 30/06/16
5-5-3-3-1-1 Back Squat 5 x 15 Ring Dips Between Sets Then 15-12-9-6-3 – Hang Squat Cleans @ 135/95lbs – Toes To Bar
5-5-3-3-1-1 Back Squat 5 x 15 Ring Dips Between Sets Then 15-12-9-6-3 – Hang Squat Cleans @ 135/95lbs – Toes To Bar
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then 6 x 20m Banded Sprints 1 Sprint Every 90sec
6 Rounds – 1st Minute: 5 Box Jumps (High) – 2nd Minute: 7 Strict Chin Ups – 3rd Minute: 10 Cals Air Bike Then
10 Rep Max Front Squat 5 x 10 DB Strict Press Between Sets Then For Time (20 Minute Time Cap) – 1000m
1 Rep Max Clean And Jerk 5 x 8 DB Bench Rows Between Sets Then 15 Minute AMRAP – 5 Clean And
3 x 3 Power Snatch Shoulder Mobility Between Sets Then 14 Minute Partner AMRAP – 10 Front Squats Each @ 155/105lbs –
5 x 5 Strict Press 5 x 20 Hollow Rocks Between Sets Then 5 Rounds (20 Minute Time Cap) – 15 Chin
2-2-2-2-2 Dead Lift 5 x 50 Double Unders Between Sets Then 10 Minutes To Find 3 Rep Max Power Clean (Touch And