Wednesday 14/06/17
3-3-2-2-1-1 Power Clean 5 x 300m Ski Erg Between Sets Then 10 Rounds (18 Minute Time Cap) – 5 Dead Lifts @
3-3-2-2-1-1 Power Clean 5 x 300m Ski Erg Between Sets Then 10 Rounds (18 Minute Time Cap) – 5 Dead Lifts @
5 x 5 Strict Press 5 x 50 Double Unders Between Sets Then 12 Minute AMRAP – 30 Wall Balls – 30
5 Rep Max Back Squat 5 x 30sec Weighted Planks Between Sets Then 20 Minute AMRAP, In Teams Of 4 – 1km
3 Rep Max, Then 1 Rep Max Dead Lift 5 x 300m Ski Erg Between Sets Then 3 Rounds – 14 Snatches
6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 10 Toes To Bar Then For Time 1 Round – 800m
5 Rounds (For Strength) – 1st Minute: 10 Bench Press – 2nd Minute: 40 Double Unders – 3rd Minute: 12/10 Cals Air Bike Then
20 Power Cleans On Cadence (1 Rep Every 30sec For 10 Minutes) Then 7 Rounds Each, In Partners – 5 Power Cleans –
5 x 3 Back Squat 5 x 300m Row Between Sets Then 20-16-12-8-4 – Back Squat @ 185/125lbs – Chin Ups –