Wednesday 31/01/18
Every Minute For 10 Minutes – 2 Power Snatches Then 7 Rounds – 7 Power Snatches @ 75/55lbs – 7 Bar Facing Burpees
Every Minute For 10 Minutes – 2 Power Snatches Then 7 Rounds – 7 Power Snatches @ 75/55lbs – 7 Bar Facing Burpees
3 x 5 Strict Press Accrue 30 Strict Chin Ups Between Sets Then 20 Minute AMRAP – 500m Row – 25 Push
5-5-5-5-5 Back Squat 5 x 8 Bent Over Barbell Rows Between Sets Then 3 Rounds – 1 Minute: Double Unders – 1
3 Rep Max DB Hang Power Snatch (Each Arm) Accrue 30 Muscle Ups Between Sets Then For Time – 500m/450m Row –
4 Rounds, In Teams Of 4, 2 Pairs (35 Minute Time Cap) 1st Pair Completes: – 60 KB Swings @ 24/16kg – 50/40 Cal
20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes Then 3 Rounds x 2 Minutes – 30 Wall Balls
3-3-3-3-3 Bench Press 5 x 12 Chest To Bar Chin Ups Between Sets Then 5 Sprint Rounds – 120m Ski Erg –
5 Rounds (Not Timed) – 15 Inverted Rows – 50 Double Unders – 40m 2 x DB’s Front Rack Walking Lunge – 20 Hollow Rocks
10-8-6-4-2 (Not Timed) – Dead Lift – Strict Handstand Push Ups Then 4 Rounds – 15 KB Swings @ 32/24kg – 15 Box