7/4/15

12 min AMRAP: 8 Power snatch 50/30 8 DL 50/30 8 T2B + Rest 2 mins + 12 min AMRAP: Row 300m 30 DU / 90 singles 15 DB Push Press + Rest 2 mins + 12 min AMRAP: 15 Burpee ball slams 15 box jumps 15/10 cals bike + Rest 2 mins + Side…

1/4/15

A. Hip + ankle + shoulder mobility B. Above knee power snatch.over head squat – 1.1 x 6 sets rest 90 sec  (pause 2 sec @ bottom of squat) C. HSPU tech 5-7 mins D. 5 rounds for quality rest as needed between sets 8 RDL AMRAP HSPU

31/3/15

A. 10 min amrap 30 DU + 6 T2B rest 2 mins B. 10 min amrap 20-16-12-8-4-8-12-16-20….. Row cals KB walking lunges rest 2 mins C. Finisher 1-10 ring dip / strict hand release pushups 10-1 strict chins / jumping chin ups/ ring rows @ 3211

26/3/15

5 min stations Station 1: Row 200m AFAP+ AMRAP DU’s + rest Station 2: 20 Ball slam + box jump + rest Station 3: 15/10 Cal bike + Battle rope + rest Station 4: 4 laps Prowler push + AMRAP burpee + rest Station 5: 6 single arm snatches each arm or 12 KB swings…

23/3/15

A. Snatch pull.Snatch; 2.1 x 6 sets rest 60 sec @  60-85% B. HSPU build to a tough deficit (10 min) or HSPU tech work C. 1 HSPU EMOM x 10 mins @ deficit OR HSPU hold EMOM ALAP OR DB Press @ 2222; EMOM 8-10 reps D.  30-20-10 *from FLOOR Pushpress @ 40/30kg FS @ 40/30kg…