Week Beginning 18/06/2018

Monday 18/06/2018
Skill
5 Rounds
TGU x 1 E/S
HS Bridge x 30s
MetCon
Hang Power Snatch x 30 (30/20)
Row x 30 Cal
Hang Power Snatch x 30 (30/20)
Bike x 30 Cal
Hang Power Snatch x 30 (30/20)
Run x 800m
Tuesday 19/06/2018
Strength
6 Rounds
Back Squat x 1, Reverse Lunge x 1/1 x 6
MetCon
Thruster x 10/8/6/4/2 (60/40)
DU x 50/40/30/20/10
Wednesday 20/06/2018
Strength
Establish 5RM Dead Lift
MetCon
3 Rounds
Pull up x 9
Push Press x 12 (45/30)
Box Jump x 15 (28/20)
Thursday 21/06/2018
MetCon
In 35 Minutes
Run x 800m
Burpee x 80
Rope Climb x 8
Run x 400m
Burpee x 40
Rope Climb x 4
Then
Establish 1RM
Snatch High Pull + Snatch + OHS
Friday 22/06/2018
Strength
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes
MetCon
AMRAP x 10 Minutes
Sit-up x 20
HSPU x 10
Saturday 23/06/2018
Strongman Saturday
In teams of 3
15 Minutes
ME Farmers Carry x 150m (BW+)
Rest x 10 Minutes
15 Minutes
ME Tyre Flips
Rest x 10 Minutes
1 Mile Run with Sandbag (12/16kg)