Thursday 14/06/18
3-3-2-2-1-1 Power Clean Handstand Walk Practice Between Sets Then 20 Minute Partner AMRAP 10,20,30,40,50…etc – Power Cleans @ 135/95lbs – Burpees –
3-3-2-2-1-1 Power Clean Handstand Walk Practice Between Sets Then 20 Minute Partner AMRAP 10,20,30,40,50…etc – Power Cleans @ 135/95lbs – Burpees –
8 Rounds – 1st Minute: 5 Strict Chin Ups – 2nd Minute: 12 Push Ups Then 20 Minute AMRAP – 400m Run –
7 x 5 Back Squat @ 80% Of 1RM + 5-20lbs 4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40
30 Minute AMRAP, In Teams Of 4 Of 5 – 8 Dead Ball Cleans – 9 Box Jumps @ 30”/24” – 10 Burpees – 11/9
6 x 20m Sprints **1 Sprint Each Minute Then 7 x 200m Fast Run **1 Run Every 3 Minutes #tracksunday
For Time – 15 Squat Clean And Jerks @ 135/95lbs – 3 Muscle Ups – 400m Run – 12 Squat Clean And Jerks @ 165/115lbs
3-2-1 Hang Muscle Snatch 3-2-1 Hang Power Snatch Shoulder Mobility Between Sets Then 5 Rounds – 5 Hang Power Snatches @
4-6 Rounds (Not Timed) – 15 Push Ups – 30sec Air Bike Holding At Least 80/72RPM – 45 Double Unders Then 6 Sprint
2-2-2-2-2 Dead Lift 5 x 30sec Weighted Planks Between Sets Then 12 Minute Partner AMRAP 1st person will complete 300/270m Row