15/7/15

A. Power snatch + OHS – 2 + 2 x 5 sets, rest 90 sec between B1. Plyo push ups AMRAP x 4, rest 30 sec B2. C2B pull ups AMRAP x 4 or Negatives, rest 30 sec C. 4 rounds ALL OUT: 8 Thrusters @ 45kg/35kg 16 lateral bar burpees rest 3min between rounds…

13/7/15

A1. Front Squat @32×1; 1-2 reps, x5, rest 90 sec A2. Weighted Strict Pullups @30×1; 1-3 reps + superset with BW strict pull up AMRAP, x5, rest 90 sec B. Tough box jump 2 reps every 30 sec x 6 C. 5 rounds for quality 2 Squat cleans + 2 front squats @ 70/50 3…

6/7/15

A1. Front Squat @32×1; 2-3 reps, x5, rest 90 sec A2. Weighted Strict Pullups @30×1; 3-4 reps + superset with BW strict pull up AMRAP, x5, rest 90 sec B. 10 min EMOM Even # 3-5 TnG squat cleans Odd # 5-8 Push Press C.    3 rounds 30 plyo lunges 2 laps bear crawl…