Core-
4 super sets of-
10 Handstand Hip/shoulder taps
10 Plank DB pull through
***
Metcon-
5 Rounds for time-
21-18-15-12-9
DB snatch 22.5/15kg
T2B
– Run 150 Meters Down & up hill
***
StrengthCon-
1) Z-press- 5-5-3-3-1
2) 5 heavy set of the complex-
1 Hang power clean + 2 jerks + 2 front squats
3) on a 15 Minute clock-
3 Thrusters 60/40kg
6 Power cleans
9 Strict chin ups
Lift-
Build heavy complex of-
1 Hang power clean
1 Power clean
1 Hang squat clean
1 Squat clean
***
Metcon-
12 AMRAP-
1-2-3-4-5.. etc
Hang squat clean 60/40kg
Double unders (in 10's)
Pull-
Complete 4 sets of- 10 Bent over rows.
***
Metcon-
8 rounds for time-
5 Pull ups
8 Box jump overs
5 Pull ups
8 DB hang clean & jerk
Metcon-
20 AMRAP-
21 Cals Bike
15 Shoulder to OH 70/50kg
3-6-9-12-15.. etc, Lateral burpees
– I go, You go.
***
Accessory work-
60 Floor wipers.
Squat-
Overhead squat- 5-5-5-5
***
Metcon-
10 Rounds for time-
5 Hang Power snatch
4 OHS
3 Bar MU / Strict pull ups
RX= 40/25kg
Metcon-
5 rounds of-
5 deadlifts 100/65kg
8 T2B
8 DB double DB push press 40/25kg
8 T2B
***
Run-
7 Sets of-
60 Meters sprint.
– 1.5 Minute rest between sets.
