2019-09-15

Mon
Work to heavy squat clean

Every 3min for 15min
8 Hang Power Clean
8 Toes to Bar
8 Front Squats
8 Bar-Facing Burpees

Tues
5×10 DB Bench
5×10 DB Bent over Row

In 15min
5-15-25-35
KB Swing
Pullup
Once done perform AMRAP of the following in the remaining time
10 Burpees
30 Double Under

Wed
Push Press – Work to heavy set of 3.
Sets of 8 bicep curls between sets (increasing as able)

1000/750m Row
15 Clean & Jerk
1600/1200m Bike
15 Clean & Jerk

Thurs
2 Rounds
70 Double Under
60 Air Squats
50 Situps
40 Russian KB Swings
30 Lunges (L+R=2)
20 Dips
*Perform 200m run before each movement.

Fri
Work to heavy power snatch + hang power snatch

Fight Gone Bad w/ partner
3 Rounds
1 min Wall Ball
1 min Sumo DL High Pull
1 min Box Jump
1 min Push Press
1 min Row cals
Rest 1min