Saturday 31/08/19
20 Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes Then “Open Workout 16.3” 7 Minute AMRAP – 10 Power
20 Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes Then “Open Workout 16.3” 7 Minute AMRAP – 10 Power
Rest Day Or (Optional Workout) 3 Rounds – 750/675m Ski Erg – 100m Walking Lunge – 50 Abmat Sit Ups
5-5-5-5-5 Back Squat Hip and Front Rack Mobility Between Sets Then 10 Mins To Warm Up Hang Power Clean Then
5 Rounds – 1 Handstand Hold Effort (30-45sec) – 8 Strict Pull Ups – 60m Double KB Farmer’s Walk (4 x 15m Lengths) Then
3 x 8 Push Jerk 5 x 10 Ring Rows Between Sets Then For Time – 27/22 Cals Air Bike (Buy
3 Rep Max Dead Lift 5 x 300/270m Ski Erg Between Sets Then 3 Rounds (17 Minute Time Cap) – 20 Dead
3 Rounds, In Partners – 200m Row Each – 15 Burpees Each – 200m Row Each – 30m Prowler Push Each – 200m Row Each
7-7-7 Overhead Squat Shoulder Mobility Between Sets Then 7 Rounds (15 Minute Time Cap) – 7 Hang Power Snatches @ 135/95lbs –
Rest Day Or (Optional Workout) 5 Rounds – 400m Sandbag Carry @ 45/30kg – 30 Abmat Sit Ups – 15 Sandbag Facing Burpees
5-3-1 Bench Press 5 x 30 Second Hollow Hold Between Sets Then For Time, In Partners (24 Minute Time Cap) 120/90