Monday 15th July

By |2019-07-14T09:51:51+00:00July 14th, 2019|Uncategorized|

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
15 deadlifts 70/47.5kg
15 front squats 70/47.5kg
15 stoh 70/47.5kg
12 deadlifts 80/52.5kg
12 front squats 80/52.5kg
12 stoh 80/52.5kg
9 deadlifts 90/60kg
9 front squats 9060kg
9 stoh 90/60kg

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Saturday 13th July

By |2019-07-11T13:23:09+00:00July 12th, 2019|Uncategorized|

Strength:
5x Power snatch + squat snatch + hang snatch

Met Con:
1 lap of the field
50 burpees
30 kB swinging c&j 2×24/16kg
1 lap of the field
30 kB swinging c&j 2×24/16kg
50 burpees
1 lap of the field

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Tuesday 9th July

By |2019-07-08T19:34:03+00:00July 8th, 2019|Uncategorized|

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
For 24 minutes
Min 1 = 45 sec med ball sit ups
Min 2 = 45 sec burpees
Min 3 = 45 sec dish hold
Min 4 = 45 sec KB swings 28/20kg
Repeat until the time runs out.

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Monday 8th July

By |2019-07-07T23:03:25+00:00July 7th, 2019|Uncategorized|

Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
12 min AMRAP
6 squat cleans 60/42.5
6 chest to bar pull ups
6 stoh 2x 32/24kg

On completion of the met con achieve a max 5rm DL within 3 mins (15 mins on the running clock including the amrap).

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