Saturday 30/11/19
10 Minute EMOM – 1 Squat Clean Then 15 Minute AMRAP – 5 Clusters @ 135/95lbs – 10 Box Jumps @ 24”/20” –
10 Minute EMOM – 1 Squat Clean Then 15 Minute AMRAP – 5 Clusters @ 135/95lbs – 10 Box Jumps @ 24”/20” –
Rest Day Or (Optional Workout) 5 Rounds – 30 KB Swings @ 24/16kg – 30/24 Cals Air Bike – 30 Abmat Sit Ups
5-5-3-3-1-1 Bench Press 5 x 45m Dog Sled @ 90/55lbs Between Sets Then 25 Minute Partner AMRAP – 40 Bench Presses @
3-3-3-3-3 Power Snatch (Touch And Go) Shoulder Mobility Between Sets Then For Time – 30 Dead Lifts @ 225/155lbs – 30 Toes
7-7-7-7 Strict Press 5 x 250/220m Ski Erg Between Sets Then 4 x 3 Minute Rounds – 100 Double Unders – 15
5-5-5 Back Squat 10-10-10-10-10 Weighted Push Ups Between Sets Then For Time – 21 Back Squats @ 135/95lbs – 21 Pull Ups
In Partners 8 Minutes – Max Cals On Rower Rest 3 Minutes 8 Minutes – Max Cals On Ski Erg Rest
Dead Ball Clean Technique Then 2 Rounds, In Partners – 30 Dead Ball Cleans (Over Alt. Shoulders) – 40 Burpee – Jumps To Touch
Rest Day Or (Optional Workout) 5 Rounds – 200m Ski Erg – 5 Pull Ups – 10 Push Ups – 15 Air Squats
2-2-2-1-1-1 Hang Power Clean 5 x 10 Weighted Sit Ups Between Sets Then 2 Minutes – Max Hang Power Clean And Jerks