Week Beginning 09/07/2018

Monday 09/07/2018
Strength
Power Clean + Hang Clean + Jerk
MetCon
KB Snatch x 100 (28/20)
Every Minute, perform Wall Ball x 5 (9/6)
Tuesday 10/07/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (90% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
3 Minute Max ABC
Wednesday 11/07/2018
MetCon
Every 4 Minutes x 3
Bar MU x 12
Push Press x 15 (52.5/35)
Rest x 5 Minutes
AMRAP x 23 Min
Clean x 3 (85/55)
Run x 400m
HSPU x 6
Thursday 12/07/2018
Skill
15 Minutes to practice
HSPU
HS Walk
MetCon
2 Rounds
Snatch x 6 (52/35)
OH Lunge x 12
Pull up x 18
Friday 13/07/2018
Strength
Front Squat Week 11
MetCon
AMRAP x 6 Min
T2B x 2(+2)
Box Jump x 2(+2) (24/20)
Rest x 3 Min
AMRAP x 6 Min
KBS x 3(+3) (28/20)
Burpee x 3(+3)
Saturday 14/07/2018
MetCon
Parnter “Hotshots 19”
In teams of 2
6 Rounds of
Air Squat x 30
Power Clean x 19 (60/40)
Strict Pull up x 7
Run x 400m