Friday 30/09/16
15 Minutes To Practice: – L-Sits – Handstand Walk – Handstand Hold – Wall Climbs Then Teams Of 2-3 Pairs. Following the pair
15 Minutes To Practice: – L-Sits – Handstand Walk – Handstand Hold – Wall Climbs Then Teams Of 2-3 Pairs. Following the pair
3-3-3-3-3 Dead Lift 5 x 30sec Weighted Planks Between Sets Then 2 Rounds – 15 Dead Ball Cleans @ 65/45kg (Over Alternating
5 x 5 Push Press Overhead and Rack Position Mobility Between Sets Then 5 Rounds (20 Minute Time Cap) – 250m Run
5-5-5-5-5 Back Squat 5 x 250m Ski Erg Between Sets Then 20 Minute AMRAP – 15 KB Swings @ 24/16kg – 15
3-3-2-2-1-1 Hang Squat Clean 5 x 10 Strict Ring Dips Between Sets Then 6 Minute AMRAP – 30 Power Cleans @ 95/65lbs
30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes Then 20 Minute Partner AMRAP – 2000m/1800m Row (Alt. 500m/450m) –
5 x 5 Back Squat 5 x 15 Ring Dips Between Sets Then 3 Rounds – 1 Minute: 20m Dog Sled @
3 x 10 Strict Press 5 x 15 Kipping Chin Ups Between Sets Then 4 Rounds x 3 Minutes – 20 Shoulder