Thursday 28/02/19
15 Minute AMRAP – 10,20,30,40…etc DB Snatches @ 22.5/15kg (Alt. Arms) – 200/180m Ski Erg – 10,20,30,40…etc Single DB Hang Clean And Jerks @ 22.5/15kg
15 Minute AMRAP – 10,20,30,40…etc DB Snatches @ 22.5/15kg (Alt. Arms) – 200/180m Ski Erg – 10,20,30,40…etc Single DB Hang Clean And Jerks @ 22.5/15kg
1-1-1-1-1 Power Clean 5 x 15 Push Ups Between Sets Then 12 Minute AMRAP – 10 Dead Lifts @ 225/155lbs – 8
3 Rep Max Back Squat 5 x Max L-Sits, Straight Into 30sec Weighted Plank Between Sets Then – 25/20 Cals Air Bike
3-3-3-3-3 Push Jerk 5 x 12 Chest To Bar Chin Ups Between Sets Then 3 Rounds – 400m Run – 50 Push
5 Rounds For Quality – 10 Ring Rows – 10 Push Ups – 15 Russian KB Swings Then Each Movement Once For Time
20 Hang Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes Then For Time – 30 Power Snatches @ 75/55lbs –
5-5-5 Back Squat 5 x 15 Toes To Bar Between Sets Then 5 Rounds – 20 Wall Balls – 12/10 Cal Row