21/08/14

A. 30min AMRAP – Partner WOD Buy in – 2 min FLR 50 box jumps 30 cals on assault bike 50 kb swing 30 burpees 50 abmat sit ups 30 double unders 50 OH plate lunge 30 rower cals 50 mountain climbers Buy out – 1 min L-sit hang B. Shoulder + glute mobility

20/08/14

A. 6 min squat test. B.  Above knee squat snatch.Full snatch. Over head squat 1.1.1 x 4 sets rest 60-90 sec C. Snatch grip DL @ 3311; 3 reps x 4 sets rest 90 sec D1. Barbell row clean grip 15 reps x 5 sets rest 10 sec ( heavy ) D2. powell raise @…

18/08/14

A. High Hang squat clean.Above knee sqt clean.full clean 1.1.1 x 5 sets B1. FS @ 20×1; 2-3 reps x 4 sets rest 60 sec B2. C2B Pull up 3.3.3 or 5.5.5 reps x 4 sets rest 60 sec C. 10 rounds for time 6 plyo lunges 6 pull ups 6 wall balls D.   Pec…