Saturday, 20 October 2018

8am 
5 rounds, every 3 mins 
20/15 cal row 
5 dball over shoulder 
rest remaining time 
9am 
teams of 2 
60 HSPU 
60 Front squats 
100 KB SWINGS 
60 Front squats 
60 HSPU
10am 
OHS 
6 x 2 
hang snatch + snatch 
6 x 1 
Snatch Deadlift 
6 x 2 

Friday, 19 October 2018

Harper 
23 min AMRAP 
9 CTB
15 power cleans 
21 squats 
400m run with a plate 

Thursday, 18 October 2018

Skill - Bar muscle ups 
complex work 
20 min EMOM 
min 1 - DU
min 2 - 5 sec arm hangs  
min 3 - hollow rocks   
min 4 - ring dip support 

Wednesday, 17 October 2018

5 rounds 
3 min AMRAP 
6 DB snatch 
8 push ups 
10 Air squats 
2 min rest after each round 

Tuesday, 16 October 2018

Strength 
Front Squat 
build to a heavy 3 
Oly 
Hang clean + clean 
Gymnastic test 
for time 
50 HSPU