Tuesday 31/07/18
10-10-10-10-10 DB Bench Press Accrue 40 Strict Chin Ups Between Sets Then 5 Rounds – 8 KB Thrusters @ 2 x 24/16kg
10-10-10-10-10 DB Bench Press Accrue 40 Strict Chin Ups Between Sets Then 5 Rounds – 8 KB Thrusters @ 2 x 24/16kg
3-3-3-3-3 Power Clean 5 x 15 Ring Dips Between Sets Then 4 Rounds (20 Minute Time Cap) – 4 Dead Ball Cleans
4 x 200m Fast Run (1 Round Every 3 Minutes) Rest 3 Minutes 3 x 400m Moderate Run (1 Round Every 4 Minutes)
1 Rep Max Squat Snatch, Then Perform 10 Squat Snatches @ 70% Of 1RM (For Technique) Then For Time – 100m Waiter’s
3 Rep Max Push Jerk Overhead, Front Rack And Wrist Mobility Between Sets Then 5 Minute AMRAP 1,2,3,4,5….etc – Handstand Push Ups
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then For Time – 1000/900m Row – 60 Power Cleans
1 Rep Max Back Squat 5 x 15 Push Ups Between Sets Then 3 Rounds – 15 Wall Balls – 10 Chin
5-5-5-5-5 Bench Press 5 x 8 Bent Over Barbell Rows Between Sets Then 15 Minute AMRAP – 10 DB Facing Burpees –
20 Minute Partner AMRAP – Hill Sprints **Alternate Work/Rest #hillsunday Or 5 x 100m Sprints **On a running clock performs