Week Beginning 07/10/2019

Monday 07/10/2019
MetCon
Minute 0-1
Max Assault Bike Cals
Minute 1-2
Rest
Minute 3-18
Thruster x 100 (45/30)
Minute 18-28
Establish 1RM C&J
Tuesday 08/10/2019
Skill
T2B
MetCon
Every 4 Minutes x 5
DU x 40
Wall Ball x 20 (9/6)
Burpee x 10
Wednesday 09/10/2019
MetCon
6/9/12/15/12/9/6
Burpee Over Bar
Push Press
Pull up
Thursday 10/10/2019
Skill
EMOM x 10
Power Clean x 1
Working up to a heavy Single
Then
EMOM x 5
Power Clean x 2 @ 85% of HS
MetCon
21/15/9
KBS (28/20)
Box Jump (24/20)
OR
2km Row (NFT)
Friday 11/10/2019
MetCon
20.1
Saturday 12/10/2019
MetCon
Every 4 Minutes x 5
Row x 400m/300m
Rope Climb x 3 (1st Legless)
Or PegBoard x 3