Saturday 18/02/17
5-3-1 Overhead Squat 5 x 20 Hollow Rocks Between Sets Then 7 Minute AMRAP – 3,5,7,9,11,13…etc Power Snatches @ 75/55lbs – 5
5-3-1 Overhead Squat 5 x 20 Hollow Rocks Between Sets Then 7 Minute AMRAP – 3,5,7,9,11,13…etc Power Snatches @ 75/55lbs – 5
5-5-3-3-1-1 Push Jerk 5 x 15/12 Cals Air Bike Between Sets Then 12 Minute AMRAP – 12 DB Push Presses @ 2
5 x 3 Back Squat 5 x 15 Strict Ring Dips Between Sets Then 10,9,8,7,6,5,4,3,2,1 – Squat Cleans @ 135/95lbs – Toes
6 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups Then 5 x 800m Run @
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then For Time (20 Minute Time Cap) – 50 Cal
30 Minutes To Find 1 Rep Max Clean And Jerk 5 x 12 Chest To Bar Chin Ups Between Sets (Upscale 2nd And 4th
3-3-3 Snatch Balance 3-3-3 Snatch Pulls Between Sets Then 15 Minutes To Find 1 Rep Max Squat Snatch Then 12