Saturday 04/02/17
2-2-2-1-1-1 Squat Clean 5 x 1 Minute Squat Holds Between Sets Then For Time – 10 Squat Cleans @ 135/95lbs – 4/3
2-2-2-1-1-1 Squat Clean 5 x 1 Minute Squat Holds Between Sets Then For Time – 10 Squat Cleans @ 135/95lbs – 4/3
15 Minutes To Practice DB Snatch Then 12 Minutes – 1st Minute: 6 DB Muscle Snatches (3/arm) – 2nd Minute: 2-3 Strict Muscle
3-3-2-2-1-1 Split Jerk (Alternate legs on split during warm up) 3 x Max Set Of Double Unders (Minimum 300 Reps) Then 5
10-10-10 Dead Lift 5 x 300m Ski Erg Between Sets Then 6 Rounds – 40m Dog Sled @ 90/55lbs – 12/10 Cals
7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 10 Push Ups Then 5 Rounds – 21 Goblet Squats – 15
For Time – 25 Push Ups – 50 Air Squats – Stairs and Hill Run – 25 Push Ups – 50 Air Squats – Stairs
3 x 3 Dead Lift 5 x 20 Abmat Sit Ups Between Sets Then “Tyler” 5 Rounds – 7 Muscle Ups
In teams of 5 or 6, complete approx. 2km of running with 2 Sandbags @ 30kg and 20kg, and a 14lb Medicine Ball starting and
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