Tuesday 30/04/19
6 Rounds – 1st Minute: 4-10 Strict Chin Ups – 2nd Minute: 4-10 Strict Ring Dips – 3rd Minute: 40m Dog Sled Then
6 Rounds – 1st Minute: 4-10 Strict Chin Ups – 2nd Minute: 4-10 Strict Ring Dips – 3rd Minute: 40m Dog Sled Then
Monday 5 x 3 Front Squat 10-10-10-10-10 DB Strict Press Then For Time (15 Minute Time Cap) 3 Rounds – 20
3-3-2-2-1-1 Power Clean (First 3, First 2 Touch And Go) 5 x 40m Overhead Plate Walk Between Sets Then 10,9,8,7,6,5,4,3,2,1 – Power
“Luce” 3 Rounds – 1km Run – 10 Muscle Ups – 100 Air Squats **Workout to be completed in 20lb weight vest if
3 x 8 Back Squat 5 x 8 DB Bench Rows Per Arm Between Sets Then For Time 5 Rounds (15 Minute
3-3-3-3-3 Hang Power Snatch Then 14 Minute AMRAP – 7 Hang Power Snatches @ 95/65lbs – 35 Double Unders – 7 Toes To
5 Rep Max Bench Press 3 x 300m Ski Erg Between Sets Then 3 Rounds, In Teams Of 3 – 40 KB