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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

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Monday 30/07/18

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

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Saturday 28/07/18

1 Rep Max Squat Snatch, Then   Perform 10 Squat Snatches @ 70% Of 1RM (For Technique)   Then   For Time – 100m Waiter’s

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Thursday 26/07/18

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

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Monday 23/07/18

5-5-5-5-5 Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   15 Minute AMRAP – 10 DB Facing Burpees –

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Sunday 22/07/18

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest   #hillsunday   Or   5 x 100m Sprints   **On a running clock performs

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