Monday 13/08/18
5 x 5 Strict Press Accrue 40 Strict Chin Ups Between Sets Then 3 Rounds – 500m Row – 30 KB Swings
5 x 5 Strict Press Accrue 40 Strict Chin Ups Between Sets Then 3 Rounds – 500m Row – 30 KB Swings
Every 90sec For 6 Rounds – 50m Sprint Then 3 Rounds – 600m Run – 500m Run – 300m Run – 200m Run
Every 90sec For 10 Rounds Perform 1 Of The Complex: – 2 Dead Lifts – 1 Squat Clean – 1 Front Squat Then
5-5-5-5-5 Bench Press 5 x 10 Bent Over Barbell Rows Between Sets Then 8 Rounds (20 Minute Time Cap) – 14 Single
For Time – 21 Power Snatches @ 95/65lbs – 21 Chin Ups – 15 Power Snatches @ 135/95lbs – 15 Chest To Bar Chin Ups
5 x 3 Back Squat 5 x 15 Ring Dips Between Sets Then 20 Minute Partner AMRAP – 400m Run **Alternate
1 Rep Max Strict Press, Then 3 x Max Reps @ 60% Of 1RM (Approx) 5 x 40m Dog Sled Between Sets (Heavy)
10-10-10 Dead Lift 5 x 300m Ski Erg Between Sets Then 9-7-5 – Dead Ball Squat Cleans @ 55/35kg – Muscle Ups