Monday 02/10/17
5 x 3 Push Jerk Shoulder Mobility Between Sets Then 7 Minute AMRAP – 6 Shoulder To Overheads @ 135/95lbs – 5
5 x 3 Push Jerk Shoulder Mobility Between Sets Then 7 Minute AMRAP – 6 Shoulder To Overheads @ 135/95lbs – 5
4 Rounds – 1200m,1000m,800m,600m Moderate Run – 200m Slow Jog – 400m Fast Run **Rest 3 Minutes Between Rounds #tracksunday
3-3-3-1-1-1 Back Squat 5 x 12 Weighted Push Ups Between Sets Then 5 Rounds – 7 Thrusters @ 115/80lbs – 10 Toes
20 Minutes To Work To A Heavy DB Snatch On Each Arm Then 6 Rounds, In Teams Of 4 Split into pairs,
10-10-10 Bench Press 5 x 8 Bent Over Barbell Rows Between Sets Then 4 x 800m Run **On a running clock,
3-3-3-3-3 Squat Clean 5 x 1 Minute Planks Between Sets Then For Time, In Partners – 25 Synchro Wall Balls – 25
6 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups Then 4 Rounds x 3 Minutes
10-10-10-10-10 Back Rack Step Lunges (5 Per Leg Alternating) 5 x 15 Strict Ring Dips Between Sets Then 5 Rounds (20 Minute
For Time – 1000m Run – 20 Burpees – 900m Run – 18 Burpees – 800m Run – 16 Burpees – 700m Run – 14
Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Snatch – 1 Squat Snatch – 1 Hang Squat Snatch Then