Saturday, 3 June 2017

Sunday

Conditioning:
2 rounds for time
32 Heavy KB Swings
16 Burpees
8 Dips
4 Handstand push ups (M1: DB L sit shoulder press)

Friday, 2 June 2017

Saturday

Skill: 4x6 Hang snatch (Use time to focus on bar path and initial pull)

Conditioning: "Cement mixer"

Every 4 minutes complete the following 6 times
Run 400
12 Toes to bar

Thursday, 1 June 2017

Friday

Strength: 5x8 Bent over row

Conditioning: 22 minute AMRAP in pairs. Split it however you like, both people complete all the runs.
30 Thrusters
30 Box jumps
Run 200m
30 Pull ups

M1: 15/20
Rx: 30/40
M2: 35/45

Extras:
Every 2 minutes complete 3 rope climbs to the roof

Wednesday, 31 May 2017

Thursday

Skill: Squat snatch with a pause at the bottom.
Use this day as a skill day. If you are proficient at this lift then you are free to test yourself with heavy weight. Otherwise use the coach and focus on technique

Conditioning: 4 Rounds for time with a 20 cal on the assault bike buy in.
10 Front rack lunge steps
10 Shoulder to overhead
10 Burpees
10 Hang power cleans
20 Cal assault bike cash out


Extras:
4x10 Back extentions
3x8 Back squat

Tuesday, 30 May 2017

Wednesday

Masters league 17.4


16min AMRAP – Total Reps
9 Calorie Row
21 Bar Facing Burpees
9 Thrusters
15 Calorie Row
15Bar Facing Burpees
15 Thrusters
21 Calorie Row
9 Bar Facing Burpees
21 Thrusters

( 30/20kg, 40/30kg, 45/35kg)