24/03/17

MON

A. Squat Snatch. OHS; 1.2; x5 rounds – rest as needed

B. Row 600m @ 90%, rest 4 min, x3 rounds

TUE

A. 1 minute each station; x4 rounds
-DU
– Rope Pull OR Sled
– Box Jump – Step Down
– Burpee – No jump @ top
– Ski Cals

B. For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

WED

A1. DL @ 30×0; 3-4 reps; x3
A2. Single arm bottoms up KB press – 10 reps/arm x 3

B.

PERFORMANCE
3 Rounds:
3 Legless Rope Climbs
6 Push Jerk @ 80kg
12 DL 100kg
24 GHD Sit-Ups
48 Wallball @ 9kg/6kg

FITNESS
3 Rounds:
20 Ring Row
6 Shoulder To Overhead
12 DL
24 ABMAT Situps
48 Wallball

THU

30 minute mobility session

A. Back Squat; 3-4 reps; x4

FRI

OPEN 17.5