Tuesday, 20 November 2018

Strength - OH Squat
heavy 
OLY 
Snatch high pull + hang snatch 
8 x 1 
Skill - Snatch Jerk  
3 x 1 

Monday, 19 November 2018

Final chance to book in for Xmas social as venue will be booked today

5 min Amrap 
10 cleans
10 strict def HSPU 
rest 5 mins 
5 min Amrap 
10 cleans 
10 strict HSPU 
rest 5 mins 
5 min Amrap 
10 cleans 
10 HSPU 

Saturday, 17 November 2018

8am 
Every 3 mins 
20/15 cal row 
20 Med ball cleans 
rest as needed 
9am 
In partners 
3 rounds 
40 KB snatch left hand 
40 TTB 
40 KB snatch right hand 
40 TTB 
10am Oly class 
Snatch zotts press 
6 x 2 
Snatch 
8 x 1 
Banded snatch pulls 
6 x 2 

Friday, 16 November 2018

Capoot
for time 
100 push ups 
500m run 
75 push ups 
1000m run 
50 push ups 
1500 m run 
25 push ups 
2000m run 

Thursday, 15 November 2018

Skill - ring muscle ups 
Focus 
strength and timing 
20 min EMOM 
min 1 - KB Bottom up press 
min 2 - Ring Plank  
min 3 - superman hold 
min 4 - DU