29-08-17

12 min AMRAP
P1:AMRAP Cal Ski
P2:AMRAP Hang Power Snatch @ 30/40kg
Every min swap over and keep counting reps

rest 4 min

12 min AMRAP
P1:AMRAP Box Stepup @ 24″/20″
P2:AMRAP Cal Bike
Every min swap over and keep counting reps

rest 4 min

12 min AMRAP
P1:AMRAP Heavy Bag Front Squats
P2:AMRAP Cal Row
Every min swap over and keep counting reps

25-08-17

A. LAT Ring Row 6-8 x 4 for quality – building from last week

B. False Grip Strict Ring Chin Ups 3-5 reps x 4 (weighted if easy)

C. quick 2 min MU attempt for those who looking good here!

D. 30 min AMRAP:
3…6….9….
C2B
DL @ BWT
Ring Dip
+
15/10 Cal Bike