Thursday 20/06/19
30 Minute AMRAP – 20/16 Cals Air Bike – 20 Toes To Bar – 20/16 Cal Row – 20m Single DB Overhead Walking Lunge @
30 Minute AMRAP – 20/16 Cals Air Bike – 20 Toes To Bar – 20/16 Cal Row – 20m Single DB Overhead Walking Lunge @
3 x 3 Bench Press 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then 5 Rounds – 15 Bench Presses @ 135/95lbs –
2-2-2-1-1-1 Power Clean 3 x 1min30sec-2min Planks Between Sets Then 7 Minute AMRAP 3,6,9,12,15…etc – Power Cleans @ 135/95lbs – Bar Facing
7 Rep Max Back Squat 3 Rep Max Weighted Chin Ups Between Sets Then For Time – 800m Run – 60 Wall
5-5-5-5-5 Snatch Balance 10-10-10-10-10 Unbroken DB Snatches Between Sets Then 9-7-5 – Snatches @ 165/115lbs – Box Jumps @ 36”/30”
4-4-4-4-4 Split Jerk 4 x 30/20 Cals Air Bike Between Sets Then 12 Minute AMRAP – 8 Shoulder To Overheads @ 115/80lbs
7 Rounds – 1st Minute: 40 Double Unders – 2nd Minute: 12 Wall Balls @ 30/20lbs – 3rd Minute: 150/120m Ski Erg Then
3-3-3 Dead Lift 5 x 15 Ring Dips Between Sets Then For Time 3 Rounds – 10 Dead Lifts @ 165/115lbs