Week Beginning 03/09/2018

Monday 03/09/2018
Strength
Clean + Hang Clean
MetCon
Odd Object Relay
Tuesday 04/09/2018
MetCon
Front Rack Lunge x 80 (50/35)
Burpee OB x 70
Cal Row x 60
Strength
5 Rounds
Farmers Carry x 100′
Chin up x 3
Wednesday 05/09/2018
Strength
Back Squat x 25
MetCon
In Pairs, AMRAP x 22 Min
T2B x 15
Peg Board x 1
Thursday 06/09/2018
Strength
A1. Chest Supported Row 4 x 8-10
A2. Ring Row 4 x 5 (with 3s Pause)
MetCon
“Karabel Light”
10 Rounds
Power Snatch x 3 (30/20)
Wall Ball x 15 (6/5)
Friday 07/09/2018
Skill
HSPU
MetCon
3 Rounds
Dead Lift x 20 (100/65)
KBS x 25 (28/20)
DB Hang Clean & Jerk x 30 (22.5/15)
Saturday 08/09/2018
MetCon
In Teams of 3
15 Minutes to climb the ladder of:
T2B x 3,6,9,12…
Cal Row x 3,6,9,12…
Rest x 5 Min
15 Minutes to climb the ladder of:
Burpee OB x 3,6,9,12…
Power Clean (60/40) x 3,6,9,12…
Rest x 5 Min
15 Minutes to climb the ladder of:
Box Jump (24/20) x 3,6,9,12…
Pull up x 3,6,9,12…