Saturday, 21 July 2018

8:00 am
5 rounds 
every 3 mins,
20/15 cal row 
15 burpees 
rest remaining time 
9am 
60 DB STOH 
60 TTB 
50 DB STOH  
50 TTB 
40 DB STOH 
40 TTB 
30 DB STOH 
30 TTB 
20 DB STOH 
20 TTB 
10am 
OHS 
6 x 2 
Snatch 
8 x 1 
Snatch Deadlift 
6 x 2 

Friday, 20 July 2018

Skill work 
Marco 
3 rounds 
21 pull ups 
15 HSPU 
9 thrusters 

Thursday, 19 July 2018

Skill - muscle ups 
Banded Muscle ups 
strict dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - Caddle sticks  
min 2 - Ring Support 
min 3 - L sit hold 
min 4 - DU

Wednesday, 18 July 2018


Press 
5 x 5 
3 rounds 
5 squat cleans @80%
15 TTB 
30 box jumps 

Tuesday, 17 July 2018

1000m run 
15 power snatch 
500m run 
15 power snatch 
1000m run 
3 x 20m suitcase carry e/s