• Wednesday 27/09/2017

    Part A:

    • Back Squat

    10-8-6

    Part B:

    • Sally Up/Sally Down – Back Squat 60/40kg or no more than 50% of the 10RM achieved earlier (which ever is the least) 

    Part C:

    4 rounds (don’t come down as you change)

    • Side plank Right 30 sec
    • Side plank Left 30 sec
    • Plank hold 30 sec

  • Tuesday 26/09/2017

    PART A:

    • Hang Power Snatch + Snatch

    1-1-1-1-1

    PART B:

    6 minute AMRAP as far up the ladder as possible:

    3-6-9-12-15-18-21 etc

    • Power Snatch 40/30kg
    • Double Unders 

    Rest 3 minutes 

    6 minute AMRAP as far up the ladder as possible:

    3-6-9-12-15-18-21 etc

    • TTB (scale to hanging kipping knee raises – or take to floor if needed and complete sit ups)
    • Wall Balls 20/14lb

  • Monday 25/09/2017

    EMOM for 30 min:

    • Minute 1) 100m run
    • Minute 2) 5 thrusters 40/30kg (VO is 60/40kg) + 5 chest to bar pull ups 
    • Minute 3) 5 box jump overs (24”/20”) + 5 kettlebell swings 24/16kg (VO is 32/24kg)
    • Minute 4) 10 Cal Row
    • Minute 5) 3 unbroken Muscle Ups (VO is 5) + 5 burpees