Thursday 14/07/16
5-3-1 Power Snatch 5 x 30sec Weighted Planks Between Sets Then 4 Rounds (13 Minute Time Cap) – 10 Power Snatches @
5-3-1 Power Snatch 5 x 30sec Weighted Planks Between Sets Then 4 Rounds (13 Minute Time Cap) – 10 Power Snatches @
10 Rep Max Back Squat 5 x 15 Ring Dips Between Sets Then 20 Minute AMRAP – 6 Burpees – 12 Back
3 x 3 Dead Lift 5 x 250m Ski Erg Between Sets Then 5 Rounds x 2min 30sec – 15 KB Swings
5-5-3-3-1-1 Strict Press Accrue 30 Strict Chin Ups Between Sets Then 20-16-12-8-4 – Push Press @ 105/80lbs – Sit Ups x 2
3 Rep Max, Then 1 Rep Max Split Jerk 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then For Time, In Teams Of
3 x 3 Hang Power Clean Mobility And Movement Prep Between Sets Then 5 Rounds (30 Minute Time Cap) – 10 Hang
15 Minutes To Find 3 Rep Max Thruster Then 10 Minute AMRAP – 10 Thrusters @ 95/65lbs – 10 Toes To Bar
6 Rounds For Strength – 1st Minute: 2 Dead Lifts – 2nd Minute: 5 Strict Handstand Push Ups Then 2 Rounds 2