W/C 29th July 2019

Part A - 

Build to a heavy complex of;

1 Power Snatch + 1 Hang Power Snatch

Part B - 

For Time

2 Rounds

8 Power Snatches 70/50

8 Burpee Over Bar

2 Rounds

8 Power Snatches 60/40

8 Burpee Over Bar

2 Rounds

8 Power Snatches 50/30

8 Burpee Over Bar

2 Rounds

8 Power Snatches 40/20

8 Burpee Over Bar

Tuesday

Part A -

6 X 3 Back Squat (Building)

Part B - 

For Time 

27-21-15-9

Wall Ball 9/6

Box Jump 24”/20”

*200 M Run after each round (Start and finish workout with run)

Wednesday

Part A - 

10 Min Time Cap

For Time

30 Strict HSPU

30 Kipping HSPU

*Every 2 Min complete 15/12 Cal Ski/Bike/Row

Part B - 

3 Rounds

50 Double Unders

25 DB Snatches 22.5/15

12 T2B

Thursday

Part A -  

3 Supersets

Max Reps BW Bench Press

Max Reps Press Ups 

Part B - 

15 Minute AMRAP

30 KB Swings 24/16

30 Sit Ups

30 Pull Ups

Friday

In Pairs;

0:00 - 12:00

Alternating Rounds AMRAP 

3 DBall Clean

2 DBall Squat

1 DBall STOH

12:00 - 15:00

REST / SET UP

15:00 - 40:00

AMRAP (Split all work as needed)

25 Wall Balls

400 M Ski/Row

25 Power Clean 60/40

200 M Barbell Carry 60/40

25 T2B

400 M Run

25 Pull Ups

200 M Barbell Carry 60/40

Coach Notes

Scale DBall For KB if people struggle with weight

Saturday

Part A -

Every 3 Minutes x 5

3 Bar Muscle Ups

3 Strict Pull Ups

15 Cal Ski/Bike

Part B - 

10-8-6-4-2

BMU

OH DB Lunge 22.5/15

Burpee Box Jump Over 24”/20”

Sunday

For Time:

 Buy In

2000M Row

 Directly into 10 Rounds:

3 Power Cleans 50/35

6 Front Squats 50/35

9 Deadlifts 50/35

Cash Out

2000M Ski