Monday 21/01/19
3 x 5 Back Squat Hip Mobility And Movement Prep Between Sets Then For Time, In Partners (25 Minute Time Cap) –
3 x 5 Back Squat Hip Mobility And Movement Prep Between Sets Then For Time, In Partners (25 Minute Time Cap) –
30 Minutes To Warm Up/Practice Movements Then For Time (14 Minute Time Cap) – 7 Squat Snatches @ 115lbs – 14 Squat Cleans
3 x 7 Bench Press 5 x 20 Russian KB Swing Between Sets (Increase Weight Where Possible) Then 10 Rounds (15 Minute
In Partners, Complete The Following: – 180/140 Cals Ski Erg Then – 220/180 Cal Row Then – 200/160 Cals Air
Every Minute For 10 Minutes – 2 Front Squats Then 7 Minute AMRAP 3,6,9,12,15…etc – Thrusters @ 95/65lbs – Toes To Bar
10-10-10 Dead Lift Accrue 80 Pistols Alternating Legs Between Sets Then 7 Rounds – 7 Power Cleans @ 155/105lbs – 7 Bar
5-4-3-2-1 Push Press Accrue 100 Abmat Sit Ups Between Sets Then For Time – 50 KB Swings @ 24/16kg – 750/700m Row
10-5-3-1 Overhead Squat Accrue 30 Strict Chin Ups Between Sets Then “Open Workout 11.4” 10 Minute AMRAP – 60 Bar Facing