Week Beginning 10/09/2018

Monday 10/09/2018
Skill
HS Walk
MetCon
Establish 1RM Thruster (8 Min)
Rest x 2 Min
AMRAP x 5 Min
Thruster @ 80%
Perform DU x 20 every time you break
Tuesday 11/09/2018
Strength
EMOM x 15
Snatch x 2
MetCon
2 Rounds
Pull up x 15
Single Unders x 75
Then
2 Rounds
Pull up x 15
DU x 75
Wednesday 12/09/2018
Strength
A1. Chest Supported Row 4 x 8-10
A2. Ring Row 4 x 5 (with 3s Pause)
MetCon
5 Rounds
Power Clean x 6 (70/45)
Run x 400m
Power Clean x 6 (70/45)
Rest x 2 Min
Thursday 13/09/2018
MetCon
4 Full Rounds of
Max ABC in 60s
Rest x 90 seconds
Max Cal Row in 60s
Rest x 90 seconds
Max KBS in 60s
Rest x 90 seconds
Max Box Jumps in 60s
Rest x 90 seconds
Friday 14/09/2018
Strength
Push Press x 5/5/5/5/5/5
MetCon
5 Rounds
AKBS x 15 (28/20)
Burpee x 15
Saturday 15/09/2018
In House Competition