Thursday 31/08/17
5-5-5 Dead Lift (All Single Lifts) 5 x 300m Ski Erg Between Sets Then 5 Rounds (20 Minute Time Cap) – 5
5-5-5 Dead Lift (All Single Lifts) 5 x 300m Ski Erg Between Sets Then 5 Rounds (20 Minute Time Cap) – 5
5 x 5 Pause Back Squat 5 x 20sec Air Bike Sprint For Cals Between Sets Then 5 Rounds (20 Minute Time
12-10-8-6-4-2 – Strict Handstand Push Ups – Strict Chin Ups Then For Time – 60 DB Snatches @ 22.5/15kg (Alt. Sides) – 40
Every 90sec For 10 Rounds Of The Complex: – 1 Power Clean – 1 Squat Clean – 1 Hang Squat Clean Then 3
10-8-6-4-2 – Thrusters @ 135/95lbs – Double Unders x 5 Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats @
40 Minutes To Find 1 Rep Max Clean And Jerk 3 x 90sec Planks Between Sets Then “Open Workout 13.4” 7
5 x 5 Front Squat 5 x 15 Push Ups Between Sets Then 5 Rounds – 250/225m Row – 15 x 10m
5-5-5-5-5 Dead Lift 5 x 300m Ski Between Sets Then 21-15-9 – Power Snatches @ 115/80lbs – Chest To Bar Chin Ups