Monday 15/01/18
3 x 8 Strict Press 5 x 8 DB Bench Rows Between Sets Then 12 Minute Partner AMRAP 1st athlete completes
3 x 8 Strict Press 5 x 8 DB Bench Rows Between Sets Then 12 Minute Partner AMRAP 1st athlete completes
– 1 x 1000m Slow Jog – 2 x 500m Moderate-Fast Run – 1 x 800m Slow Jog – 2 x 400m Moderate-Fast Run
Every 90sec For 10 Rounds – 2 Front Squats Then 10 Minute AMRAP – 5 Dead Lifts @ 225/155lbs – 7 Box Jumps
5 Rounds (Not Timed) – 250m Ski Erg – 80m Dog Sled @ 90/55lbs – 20m Overhead Walking Lunge (2x DB’s or Weight Plate
3-3-3-3-3 Hang Power Clean 5 x 20 Hollow Rocks Between Sets Then 5 Rounds – 3 Hang Power Cleans – 5 Bar
10 Rep Max Back Squat Hip/Shoulder Mobility Between Sets Then 25 Minute Partner AMRAP – 40 Wall Balls – 40 DB Snatches
3-3-3-3-3 Push Jerk Accrue 40 Strict Chin Ups Between Sets Then 12 Minute AMRAP – 12 DB Shoulder To Overheads @ 2
3 Rounds – 1000m Slow To Moderate Run – Rest 1 Minute – 400m Moderate To Fast Run **Complete rest between rounds (at least
3-3-2-2-1-1 Squat Clean Mobilise Between Sets Then 4 Rounds (15 Minute Time Cap) – 9 Thrusters @ 95/65lbs – 9 Toes To