Thursday 31/01/19
5-5-3-3-1-1 Hang Power Clean Accrue 30 Ab Wheel Rollouts Between Sets Then 10 Rounds – 3 Hang Power Cleans @ 185/125lbs –
5-5-3-3-1-1 Hang Power Clean Accrue 30 Ab Wheel Rollouts Between Sets Then 10 Rounds – 3 Hang Power Cleans @ 185/125lbs –
5 x 5 Strict Press Shoulder/Rack/Overhead Mobility Between Sets Then 20 Minute AMRAP – 25 DB Shoulder To Overheads @ 22.5/15lbs –
3-3-3-3-3 Back Squat 5-4-3-2-1 DB Snatch Per Arm Between Sets Then 3 Rounds – 18 Front Squats @ 95/65lbs – 12 Toes
For Time, In Teams Of 3 3 x 400m Run Relay **Complete 60 Burpee – Jumps Onto 45lb Plate As A Team During
20 Dead Ball Squat Cleans On Cadence 1 Rep Every 30sec For 10 Minutes Then 5 Rounds (17 Minute Time Cap) – 15
8 Rounds – 5 Strict Chin Ups – 3 Box Jumps (High) Then 4 Rounds x 2 Minutes – 20 Wall Balls (Upscale:
10 Rep Max Bench Press 5 x 10 Weighted Sit Ups Between Sets Then 7 Rounds x 2 Minutes – 10 x
5-5-3-3-1-1 Hang Power Clean 10-10-10-10-10 DB Seesaw Press Per Arm Between Sets Then For Time – 15 Hang Power Cleans @ 135/95lbs
3 x 8 Dead Lift (Single Lifts) 5 x 90sec Planks Between Sets Then 4 Rounds – 60m Dog Sled @ 90/55lbs