W/C 15th April 2019

Monday

Part A - Build to a heavy 3 Thruster (From the floor)

Part B - 3 Rounds

18 Cal Row

15 Thrusters 42.5/30

12 C2B Pull Ups

Tuesday

Part A - 4 X 10 Back Squats (Building)

Part B - For Time;

20 Back Squats 100 / 80

2 Mile Run

20 Back Squats 100 / 80 

(Use rack for Back Squats)

Wednesday

Part A - 8 Min EMOM

Min 1 - 5 HSPU

Min 2 - 5 Snatch (Start at 50/35kg and build each set - any variation)

Part B - 4 Rounds For Time

16 KB Lunge 24/16 (Lunge anyhow)

8 T2B

16 KB Swing 24/16

8 HSPU

Thursday

Part A - 

In 3’s / 5 Sets

1 Min DB Hammer Curls

1 Min Press Ups

1 Min Ring Row / Barbell Row

Part B - 14 Min AMRAP

Run 100m

8 Burpees

6 Pull Ups

Friday

In Teams of 4

On a 45 Minute Clock 

8,000 M Row

Remaining Time AMRAP

25 Worm Thrusters @ 40kg FOR ALL

25 Burpee Over Bar

25 Squat Cleans @ 40kg FOR ALL

25 STOH @ 40kg FOR ALL

Saturday

Part A - 

Build to a heavy complex of;

1 Power Clean + 1 Hang Power Clean + 1 Jerk 

Part B - 

3 X 4:00 AMRAPS W/ 2 Min Rest

21 Cal Ski / Bike / Row

15 Power Cleans Rnd 1 - 60/40, Rnd 2 - 50/35, Rnd 3 - 40/30

9 Burpee Box Jump Over 24” / 20”

Sunday - CLOSED