Friday 25/01/19
8 Rounds – 5 Strict Chin Ups – 3 Box Jumps (High) Then 4 Rounds x 2 Minutes – 20 Wall Balls (Upscale:
8 Rounds – 5 Strict Chin Ups – 3 Box Jumps (High) Then 4 Rounds x 2 Minutes – 20 Wall Balls (Upscale:
10 Rep Max Bench Press 5 x 10 Weighted Sit Ups Between Sets Then 7 Rounds x 2 Minutes – 10 x
5-5-3-3-1-1 Hang Power Clean 10-10-10-10-10 DB Seesaw Press Per Arm Between Sets Then For Time – 15 Hang Power Cleans @ 135/95lbs
3 x 8 Dead Lift (Single Lifts) 5 x 90sec Planks Between Sets Then 4 Rounds – 60m Dog Sled @ 90/55lbs
3 x 5 Back Squat Hip Mobility And Movement Prep Between Sets Then For Time, In Partners (25 Minute Time Cap) –
30 Minutes To Warm Up/Practice Movements Then For Time (14 Minute Time Cap) – 7 Squat Snatches @ 115lbs – 14 Squat Cleans
3 x 7 Bench Press 5 x 20 Russian KB Swing Between Sets (Increase Weight Where Possible) Then 10 Rounds (15 Minute
In Partners, Complete The Following: – 180/140 Cals Ski Erg Then – 220/180 Cal Row Then – 200/160 Cals Air
Every Minute For 10 Minutes – 2 Front Squats Then 7 Minute AMRAP 3,6,9,12,15…etc – Thrusters @ 95/65lbs – Toes To Bar