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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

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Wednesday 28/08/19

5 Rounds – 1 Handstand Hold Effort (30-45sec) – 8 Strict Pull Ups – 60m Double KB Farmer’s Walk (4 x 15m Lengths)   Then

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Sunday 25/08/19

3 Rounds, In Partners – 200m Row Each – 15 Burpees Each – 200m Row Each – 30m Prowler Push Each – 200m Row Each

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Saturday 24/08/19

7-7-7 Overhead Squat   Shoulder Mobility Between Sets   Then   7 Rounds (15 Minute Time Cap) – 7 Hang Power Snatches @ 135/95lbs –

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Friday 23/08/19

Rest Day   Or (Optional Workout)   5 Rounds – 400m Sandbag Carry @ 45/30kg – 30 Abmat Sit Ups – 15 Sandbag Facing Burpees

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