Monday 1st February

By |2016-01-31T16:38:52+00:00January 31st, 2016|Uncategorized|

Strength:
Strict muscle up 3xmax
Push Press 3,3,3,3,3

Met Con:
9 snatch 60/40kg
9 deficit hspu
15 cleans 60/40kg
15 strict ring dips
21 power cleans 60/40kg
21 push ups

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Saturday 30th January

By |2016-01-29T08:09:15+00:00January 29th, 2016|Uncategorized|

Strength:
Jerk 3×3
Weighted pull up 5×5

Met Con:
3 rds
20 burpees
20 KB swings 24/16kg
12 push press 60/40kg

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Friday 29th January

By |2016-01-28T23:16:47+00:00January 28th, 2016|Uncategorized|

Strength:
Clean pull + hang clean x6

Met Con:
10 rds
* deadlifts 130/85kg
2 rds cindy
In round 1 do 1 DL, in 2 do 2 etc

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Wednesday 27th January

By |2016-01-28T06:41:59+00:00January 26th, 2016|Uncategorized|

Conditioning:
In a pair complete 10 sets of 2x 5,7.5,10m shuttles (alternating).

Met Con:
In a pair complete
42,30,18
thrusters 2×24/16kg kb’s
pull ups
Into
42,30,18
deadlifts 110/75kg
strict ring dips

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Tuesday 26th January

By |2016-01-25T22:07:34+00:00January 25th, 2016|Uncategorized|

Strength:
Strict muscle up 3xmax
Push Press 3,3,3,3,3

Met Con:
12 min AMRAP
6 hang clean & jerk 70/47.5kg
8 chest to bar pull ups
10 burpees

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Monday 25th January

By |2016-01-24T11:51:44+00:00January 24th, 2016|Uncategorized|

Strength:
2 Snatches on the min for 8 mins
4 mins rest/prep for cleans
2 Cleans in the min for 8 mins

Met Con:
15 ball to shoulder 60/40kg
400m run
10 ball to shoulder
400m run
5 ball to shoulder
400m run

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