Wednesday 15/05/19
3–3-3 Back Squat 5 x 15 KB Swings Between Sets Then 7 Rounds – 250m Run – 300m Row
3–3-3 Back Squat 5 x 15 KB Swings Between Sets Then 7 Rounds – 250m Run – 300m Row
5 x 2 Rack Jerk 5 x 30sec Weighted Planks Between Sets Then 21-5-9 – DB Push Presses @ 22.5/15kg – Chin
3-3-2-2-1-1 Power Snatch 3 x 300m Ski Erg Between Sets Then 10 Minute AMRAP – 5 Burpees – 5 Dead Lifts @
3 x 10 Bench Press 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then For Time – 1km Row – 75 Wall Balls
1-1-1-1-1 Hang Squat Clean Lacrosse Ball/Foam Roller Mobility Between Sets Then 3 Rounds – 12 Hang Power Cleans @ 135/95lbs – 11
8 Minutes – Max Distance Ski Erg Rest 5 Minutes 8 Minutes – Max Distance Dog Sled @ 90/55lbs Rest 5 Minutes
5 x 5 Back Squat L-Sit Practice Between Sets – On Parallettes – On Rings Then 5 Rounds (18 Minute Time Cap)
5-5-4-4-3-3 Strict Press 5 x 12/8 Cals Air Bike Sprint Between Sets Then 12 Minute AMRAP – 5 Shoulder To Overheads @