Wednesday 21/12/16
7 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 3 Box Jumps (High) Then 6 Rounds – 120m Sandbag
7 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 3 Box Jumps (High) Then 6 Rounds – 120m Sandbag
3 x 10 Dead Lift 5 x 1 Minute Ski Erg Between Sets Then 5 Rounds – 14 KB Snatches @ 24/16kg
20 Minutes To Find 3 Rep Max Back Squat 5 x 15 Ring Rows Between Sets Then 5 Rounds – 80m Dog
3-3-2-2-1-1 Hang Power Clean And Jerk Accrue 30 Muscle Ups Between Sets Then As Far As Possible In 12 Minutes Of: –
3-3-3-3-3 Dead Lift Accrue 50 Kipping Handstand Push Ups Between Sets Then 5 Rounds – 250m Run – 15 KB Swings @
3 x 7 Back Squat 5 x 45sec Weighted Planks Between Sets Then 15-13-11-9-7 – Front Squats (From Rack) – Burpees –
20 Minutes To Find 5 Rep Max Strict Press Pistol Practice Between Sets Then 10 Minute AMRAP – 9 Shoulder To Overheads