W/C Mon 21st Jan 2018

Monday 

Part A - Push Jerk 5 X 3 (Building)

Part B - 3 Rounds For Time

20 Cal Row

20 KB Snatches (Swing Snatch) 10 each arm 24/16

100 M KB Carry (Anyhow)

Tuesday

Part A - 

Build to a heavy complex of;

1 Snatch + 2 Snatch Balance

Part B - 

Every 5 Mins X 5

5 DB Hang Clean and Press Right Arm

5 DB Hang Clean and Press Left Arm

10 Alternating DB Snatches

10 Pull Ups

200 M Run

Wednesday

Part A - 

Every 3 Mins X 5

10 T2B

20 Sit Ups

30 Second Plank

Part B - 

For Time 

15-12-9

Thrusters 60/42.5

Bar Facing Burpees


Thursday

Part A -

4 x 10 Back Squat

Part B - 

20 Minute AMRAP

50 Double Unders

300 M Row/Ski

10 Back Squats (From Floor) 70/55

Friday

in teams of 3

Split all work as needed

20 Minuite AMRAP

200 Wall Balls 9/6

100 Burpee Box Jump Over 24"/20"

200 KB Swings 24/16

REST 5 MINS

15 Minute AMRAP

150 Cal AB

150 Cal Ski

Saturday

Part A -

5 x 3 Deadlift (Building) NO MIXED GRIP ALLOWED

Part B -

15 Minute Ladder (3's)

3 Pull Ups

3 Deadlifts 100/80

Sunday

In Pairs

For Time (45 Minute Time Cap):
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (40/35) 
30 Toes to Bar
30 Thrusters (40/35)

2500m Ski/Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (50/40) 
30 Toes to Bar
30 Thrusters (50/40)

2500m Ski/Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (60/45)
30 Toes to Bar
30 Thrusters (60/45)