Thursday 20/09/18
10-10-10-10-10 Single DB Front Squat Accrue 30 Bar Muscle Ups Between Sets Then In Teams Of 3 10 Minutes – Max
10-10-10-10-10 Single DB Front Squat Accrue 30 Bar Muscle Ups Between Sets Then In Teams Of 3 10 Minutes – Max
For Time – 250m Run – 25 Toes To Bar – 5 Dead Lifts @ 185/125lbs – 250m Run – 15 Toes To Bar –
3 x 3 Back Squat Accrue 30 Strict Chin Ups Between Sets Then 3 Rounds – 50 Double Unders – 20 Wall
10-10-10-10 DB Bench Press 5 x 40m Dog Sled (Increasing Weight) Then 15 Minute Partner AMRAP – 12 DB Dead Lifts @
6 Rounds – 500m Moderate Run – 300m Slow Jog – 100m Fast Run **On a running clock, start rounds @ 0,8,16,24,32 and 40mins
2-2-2-2-2 Overhead Squat 5 x 20sec Hollow Hold Between Sets Then 9 Rounds (15 Minute Time Cap) – 9 Thrusters @ 65/95
Every Minute For 12 Rounds – 2 Hang Power Clean And Jerks **Increase weight after 4th and 8th rounds if possible Then
3-3-3-3-3 Back Squat 5 x 10 Bent Over Barbell Rows Between Sets Then 2 x 6 Minute AMRAPs – 8 Toes To
3 x 3 Dead Lift 5 x 10-15 Push Ups Between Sets Then For Time – 9 Cal Row – 36 Double