Thursday 31/05/18
10-10-10-10-Max-Max DB Bench Press 5 x 10 Bent Over Barbell Rows Between Sets Then 25 Minute Partner AMRAP – 3000/2700m Row –
10-10-10-10-Max-Max DB Bench Press 5 x 10 Bent Over Barbell Rows Between Sets Then 25 Minute Partner AMRAP – 3000/2700m Row –
3 x 3 Dead Lift 5 x 300m Ski Erg Between Sets Then For Time 5 Rounds – 3 Power Cleans
4 x 9 Back Squat @ 70% Of 1RM + 5-20lbs 4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total.
4 Rounds (Not Timed) – 80m Dog Sled @ 90/55lbs – 25/20 Cals Air Bike – 100 Double Unders Then For Time (10
1 Round – 300m Moderate Run – 600m Slow Run – 300m Moderate Run **Rest 1 Minute After Round 2 Rounds – 200m
4 Rounds (20 Minute Time Cap) – 300/270m Ski – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg – 25 DB Shoulder To
3-3-2-2-1-1 Squat Clean 5 x 20sec Hollow Holds Between Sets Then 3 Rounds – 30 DB Snatches @ 22.5/15kg – 30 Wall
5 Rounds (Not Timed) – 10 Strict Handstand Push Ups – 200m Ski Erg – 50 Double Unders – 30sec Bar Hang Then
30 Power Cleans On Cadence 1 Rep Every 20sec For 10 Minutes Then 15 Minute AMRAP – 5 Dead Lifts @ 275/185lbs –