Thursday 21/07/16
3 Rep Max (Touch And Go), Then 1 Rep Max Power Snatch 5 x 250m Ski Erg Between Sets Then 5 Rounds
3 Rep Max (Touch And Go), Then 1 Rep Max Power Snatch 5 x 250m Ski Erg Between Sets Then 5 Rounds
5-5-5-5-5 Overhead Squat 5 x 20 Hollow Rocks And Mobility Between Sets Then 20 Minute AMRAP – 30 Wall Balls – 100
2-2-2-2-2 Deficit Dead Lift Handstand Walk Practice Between Sets Then 9 Minute AMRAP – 3 Power Cleans @ 165/110lbs – 3 Muscle
5 x 5 Strict Press 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then 7 Rounds (15 Minute Time Cap) – 10 Shoulder
Max Weight Of The Complex: – 1 Squat Clean – 1 Front Squat Accrue Strict Handstand Push Ups Between Sets Then 10
5-3-1 Power Snatch 5 x 30sec Weighted Planks Between Sets Then 4 Rounds (13 Minute Time Cap) – 10 Power Snatches @
10 Rep Max Back Squat 5 x 15 Ring Dips Between Sets Then 20 Minute AMRAP – 6 Burpees – 12 Back
3 x 3 Dead Lift 5 x 250m Ski Erg Between Sets Then 5 Rounds x 2min 30sec – 15 KB Swings