Wednesday 31/05/17
Warm Up: Tabata Glute Bridges (8 x 20sec/10sec Rest) Then 3 x 10 Back Squat 5 x 10 Ring Dips (With Max
Warm Up: Tabata Glute Bridges (8 x 20sec/10sec Rest) Then 3 x 10 Back Squat 5 x 10 Ring Dips (With Max
5 Rounds – 1st Minute: 5 Strict Press – 2nd Minute: 7 Strict Chin Ups Then 10 Minute AMRAP – 15 Wall Balls
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then “Jade’s Joy” 3 Rounds – 90sec: Row –
15 Minutes To Find 1 Rep Max Power Snatch Then 30 Power Snatches On Cadence (1 Rep Every 30sec For 15 Minutes)
5 x 5 Back Squat Mobilise Between Sets Then For Time, In Partners – 60 Wall Balls @ 20/14lbs – 45 Bar
8 Rounds (For Strength) – 20 Russian KB Swings – 8 DB Bench Rows Per Arm Then 20 Minute AMRAP, In Teams Of
5 Rounds 1st Minute: 4-6 Strict Handstand Push Ups 2nd Minute: 50 Double Unders Then 15 Minute AMRAP – 15 Cal Row –
3 Rep Max Squat Clean (Touch And Go) 5 x 300m Ski Erg Between Sets Then 10-8-6-4-2 – Squat Cleans @ 135/95lbs