Wednesday, August 24, 2016

Thursday 25th August 2016

Push Jerk
3 x 5

SQT
3 Rounds
10 Ground to overhead 42.5/30kg
Shuttle sprint 60m
15 x 4 ( up an back twice)

Tuesday, August 23, 2016

Wednesdays 24th August 2016

EMOMx10:
2 x Hang Power Clean
Power Clean
Jerk

Increase on last weeks load Row 1000m
50 Burpees
50 Box Jumps
50 Wall Ball Shots
Run 800m

Partition Burpees. Box Jumps and wall ball shots as needed


Post rounds completed to comments.

Monday, August 22, 2016

Tuesday 23rd August 2016

Snatch Balance
5 sets x 2 reps

Can be from racks or jerk blocks

For time:
21 Toes to bar
Run 800m
15 Toes to bar
Run 400m
9 Toes to bar
Run 200m


Thursday, August 18, 2016

Friday 19th August 2016

3 x 400m run.
Rest as needed between efforts, but no longer than 3 minutes