Wednesday 12/09/18
3-3-3-3-3 Back Squat 5 x 10 Bent Over Barbell Rows Between Sets Then 2 x 6 Minute AMRAPs – 8 Toes To
3-3-3-3-3 Back Squat 5 x 10 Bent Over Barbell Rows Between Sets Then 2 x 6 Minute AMRAPs – 8 Toes To
3 x 3 Dead Lift 5 x 10-15 Push Ups Between Sets Then For Time – 9 Cal Row – 36 Double
4-4-3-3-2-2 Push Jerk Shoulder Mobility Between Sets Then 15 Minute AMRAP – 5 Muscle Ups – 15 Burpees – 250m Run
Every 90sec For 5 Rounds – 50m Sprint Then 3 Rounds – 1000m Slow Jog – 200m Fast Run **Complete Recovery Between
30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes Then Every Minute For 10 Rounds – Wall Balls Or DB
5 x 3 Back Squat 10-10-10-10-10 DB Bench Press Between Sets Then 5 Rounds (15 Minute Time Cap) – 10 Burpee –
8 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups Then 3 Rounds – 10 Dead
5-3-1 Front Squat Work On 1 Or More “Row” Movements Between Sets – Bent Over Barbell Row – DB Bench Row – Landmine Row
5-5-5-5-5 Dead Lift 10-10-10-10 DB Strict Press Between Sets Then 4 Rounds (20 Minute Time Cap) – 30 KB Swings @ 24/16kg