26/8/15

A.  HSPU progressions – AMRAP x 3 – Strict/Kipping HSPU – Negatives – Holds – Wall Walks B. 5 Rounds For Quality; 10 Alt. Leg Pistol 10 Ring Dip C. For Time: 15 Hang Power Clean & Jerk @ 40/30kg Row 500m 15 Hang Power Clean @ 40/30kg Airdyne 30 Cal

25/8/15

A. 10 min cap: 21-15-9 Deadlift @ 60/40 Box Jump @ 24″/20″ + rest 2 min + 10 min cap: 21-15-9 KB Swing @ 24/16kg Burpee Broad Jump – 4 lengths of gym + rest 2 min + 10 min cap: 2 Rounds- Row 500m 30 HR Pushups + rest 2 min + FLR 5 Min 10:20…

24/8/15

A. Snatch.OHS 1.1 x 8, rest 90sec B. 3 Rounds for Quality; Back Squat 20 Reps @ weight you finished at last week – must be unbroken, if you fail 20 burpees. 20 Pullups C. Scap work to finish – powell raise/db ext rot 10-15 reps/side