Wednesday 21/10/15
30 Minutes To Find 1 Rep Max Clean And Jerk (Use Opposite Barbell) Then 12 Minute AMRAP – 15 Wall Balls – 10
30 Minutes To Find 1 Rep Max Clean And Jerk (Use Opposite Barbell) Then 12 Minute AMRAP – 15 Wall Balls – 10
3 x 3 Dead Lift 5 x 15 Toes To Bar Between Sets Then 5 Rounds – 15 Sandbag Dead Lifts @
5 x 5 Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 10 Minute AMRAP – 10 Front Squats @
1 Power Snatch Every 30 Seconds For 15 Minutes Then 5 Rounds – 20 Wall Balls (20 Minute Time Cap) – 10 Hang
16 Minutes Every Odd Minute: 2 Split Jerks Every Even Minute: 2 Dead Ball Cleans Then 5 Rounds – 16m Dead Ball Roll
10 Rep Max Back Squat 5 x 10 Weighted Push Ups Between Sets Then 3 Rounds (25 Minute Time Cap) – 1km
5 Rounds (For Strength) – 15 Russian KB Swings – 40m Dog Sled (Increasing Weight) Then 5 Rounds – 100m Ski Erg –
3 x 3 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Or “Diane” 21-15-9 – Dead Lifts @ 225/155lbs