2016-11-13

Mon
Every :30 for 10min
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (~65-70% 1RM)
Also, every other round do 3 lateral burpees over the bar after the 1PC+1HPC+1PJ

Tues
Run 1200
30 Back Squats
Run 800
20 Front Squats
Run 400
10 Overhead Squats
Use the same weight for all 3 squat movements. Pick your weight based on Overhead Squat – 10 reps should be challenging! If you can’t overhead squat due to mobility restrictions then do another set of 20 front squats

Wed
In teams of 3, for 30min rotate through 3 stations
Station 1:
10 Box Jumps
10 Toes to Bar
Station 2:
10 Burpees
10 DB G2OH
Station 3:
Row 500 / Bike 1200
Rotation is done when the partner is finished with the 500m Row

Thurs
3x 1min Rounds
15 Thruster
15 Pullup
Rest 1min betw rds
then Rest 5min
3x 1min Rounds
15 Deadlift
15 HSPU
Rest 1min betw rds
Each round is 1min OR if you finish all 15/15 reps then you stop and wait for the next round. Score is worst round time (for each couplet) or worst number of reps if all rounds weren’t completed.

Fri
9min AMRAP
30 Double Under
15 KB Swing
10 Ring Pushup