Thursday 05/04/18
8 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 10 DB Hang Cleans (Alt. Arms) Then 5 Rounds (15
8 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 10 DB Hang Cleans (Alt. Arms) Then 5 Rounds (15
20 Minutes To Find 3 Rep Max Dead Lift 3 x 20/15 Cals Air Bike Between Sets Then 25-20-15-10-5 – Power Snatches
3 x 5 Back Squat 5 x 15 Push Ups Between Sets Then 21-15-9 – Back Squats @ 185/125lbs – Chest To
Warm Up: – 400m Run Then For Time, In Partners – 40 Dead Ball Cleans – 400 Double Unders – 30 Dead Ball
3-3-3-3-3 Bench Press Then 2 Rounds – 25/20 Cals Air Bike – 25 Abmat Sit Ups – 25 Thrusters @ 95/65lbs – 25
20 Minutes To Find 1 Rep Max Squat Clean Then Complete In Partners, Alternating Work/Rest 60-40-20 – Box Jump Overs @ 24”/20” –
5 x 5 Strict Press 5 x 8 DB Bench Rows Per Arm Between Sets Then 7 Rounds – 12 Wall Balls
2 Minutes – 300/270m Ski Erg – Max Reps Double Unders Rest 2 Minutes 2 Minutes – 25/20 Cals Air Bike – Max
6-6-4-4-2-2 Front Squat 5 x 12 Toes To Bar Between Sets Then 21-15-9 – Cals On Rower – DB Snatches @ 30/20kg