Wednesday 11/01/17
3 x 3 Power Snatch 5 x 30sec Weighted Planks Between Sets Then 2 x 6 Minute AMRAPs – 6 Dead Lifts
3 x 3 Power Snatch 5 x 30sec Weighted Planks Between Sets Then 2 x 6 Minute AMRAPs – 6 Dead Lifts
5-3-1 Back Squat 5 x 15 Strict Ring Dips Between Sets Then 6 Rounds, In Partners – 20 Back Squats @ 225/155lbs
5 Rep Max Strict Press Accrue 50 Pistols Alternating Legs Between Sets Then 10 Minute AMRAP – 10 Shoulder To Overheads @
5 Rounds – 1st Minute: 5 Dead Lifts – 2nd Minute: 1 Minute Plank Then 3 Rounds – 20 Hang Snatches @ 75/55lbs
10-8-6-4-2 Bench Press 5 x 12 Toes To Bar Between Sets Then For Time – 60 Wall Balls – 600m Row
1-1-1-1-1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean – 1 Hang Squat Clean 5 x 250/220m Ski Erg Between
3 x 10 Back Squat 5 x 12 Weighted Abmat Sit Ups Between Sets Then 15 Minute AMRAP – 250m Run –
8 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups Then 2 Rounds, In Partners –