Wednesday 28/02/18
10-10-10 Dead Lift 3 x 30 Hollow Rocks Between Sets Then 3 Rounds – 20 Power Snatches @ 75/55lbs – 15 Box
10-10-10 Dead Lift 3 x 30 Hollow Rocks Between Sets Then 3 Rounds – 20 Power Snatches @ 75/55lbs – 15 Box
3-3-3-3-3 Back Squat 3 x 300m Ski Erg Between Sets Then 12 Minute AMRAP – 4,8,12,16,20…etc Handstand Push Ups – 250m Run
5 x 5 Strict Press 5 x 8 Bent Over Barbell Row Between Sets Then 5 Rounds – 20 Wall Balls –
5 Rounds – 800m Moderate Run **200m Walk Recovery After Each Round #tracksunday
“Open Workout 18.1” 20 Minute AMRAP – 8 Toes To Bar – 10 Single Arm DB Hang Clean And Jerks @ 22.5/15kg (5 Per
Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean Then 3 Rounds –
Complete At Least 3 Of The Following 4 Movements: – 1 Mile Run – 2000m/1800m Row – 150/120 Cals Air Bike – 1800m/1600m Ski Erg
15 Minute AMRAP – 7 Dead Lifts – 7 Handstand Push Ups – 14 Step Ups @ 24”/20” **Dead Lift weights increase according to
20-20-20 Single DB Front Squat Accrue 30 Strict Chin Ups Then For Time – 30 Toes To Bar – 40 DB Snatches