Tuesday 11/12/18
10-10-10 Dead Lift 5 x 300m Ski Erg Between Sets Then 5 Rounds (20 Minute Time Cap) – 30 DB Snatches @
10-10-10 Dead Lift 5 x 300m Ski Erg Between Sets Then 5 Rounds (20 Minute Time Cap) – 30 DB Snatches @
5-5-5-5-5 Overhead Squat 5 x 12 Toes To Bar Between Sets Then “Battle Of The Bluff 2014 Event 4: Triplet Chipper”
5 Rounds – 400m Moderate Run – 300m Slow Run – 200m Fast Run **Rest As Required Between Rounds #tracksunday
20 Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes Then 20-40 Muscle Ups On Cadence 1 Or 2 Reps Every
5 Rounds (For Strength) – 10 Inverted Bar Rows – 40m Dead Ball Carry On Chest **Increase Weight On Carry Where Possible Then
3-3-2-2-1-1 Dead Lift 5 x 15 Push Ups Between Sets Then 5 Rounds – 10 Hang Power Cleans @ 115/80lbs – 10
20-20-20 Strict Press 5 x 20 Hollow Rocks Between Sets Then 4 Rounds – 250/220m Ski Erg – 15 Burpees – 250m
10-8-6-4-2 (For Strength) – Back Squat – Strict Chin Up Then 20 Minute AMRAP – 20m DB Walking Lunge @ 2 x 22.5/15kg
Every 90sec For 6 Rounds – 50m Sprint Then 5 Rounds – 300m Slow Run – 100m Moderate Run **Complete All 5