Thursday 11/08/16
1 Rep Max Of The Complex: – 1 Snatch Balance – 2 Overhead Squats 5 x 15 Abmat Sit Ups Between Sets Then
1 Rep Max Of The Complex: – 1 Snatch Balance – 2 Overhead Squats 5 x 15 Abmat Sit Ups Between Sets Then
15 Minute AMRAP – 10 Dead Lifts @ 225/155lbs – 10 Step Ups @ 30″/24″ – 10 x 10m Shuttle Runs Then 15
5-5-5 Strict Press, Then 5-5-5 Push Press Accrue 30 Strict Chin Ups Between Sets Then 3 Rounds – 75sec: Push Jerks @
5 x 3 Back Squat 5 x 15 Push Ups Between Sets Then 16 Minute Partner AMRAP 30-20-10 – Squat Cleans @
For 10 Minutes, On The Minute: – 2 Squat Snatches Then For Time – 10 Squat Snatches @ 135/95lbs – 40 Cals Air
Work On The Following Skills: – Rope Climb – Rope Sled Pull – Peg Board – Dead Ball Clean – GHD Sit Up / Back
3 Rep Max Dead Lift Mobilise Between Sets Then 8 Minute AMRAP – 2 Muscle Ups – 4 Box Jumps @ 30″/24″
5-5-3-3-1-1 Push Press 5 x 8 Pistols Per Leg Between Sets Then 20 Minute AMRAP (5-7 Sprint Rounds) – 200/170m Ski Erg