Week Beginning 29/05/2017

Monday 29/05/2017
     
Strength
Work up to a heavy single of:
Power Clean + Hang Clean + Jerk
MetCon
21/15/9
T2B
Box Jump (28/20)
Accessory
Wall Walk x 10
Tuesday 30/05/2017
     
MetCon
Performance
Every 2 Mins
1-5:  False Grip Pull up x 6-8 + Burpee x 10
6-10:  Row x 200m + Run x 200m
11-15:  Wall Ball x 25 (9/6)
Fitness
Every 2 Mins
1-5:  False Grip Ring Row x 8-10 + Burpee x 10
6-10:  Row x 200m + Run x 200m
11-15:  Wall Ball x 25 (9/6)
Accessory
Farmers Carry x 200m
Wednesday 31/05/2017
     
Strength
Fitness
Front Squat 6 x 3
Performance
Front Squat
3,3,2,2,1,1
MetCon
Fitness
21/15/9
KBS (28/20)
Burpee
Sit up
Performance
21/15/9
American Swing (24/16)
Burpee
Sit up
Accessory
Plank Rotations 3 x 30s
Thursday 01/06/2017
     
Strength
EMOM x 12
Snatch Pull + Dip Snatch
MetCon
“14.1”
AMRAP x 10 Min
DU x 30
Power Snatch x 15 (35/22.5)
Accessory
Bar Hang 2 x ME
Friday 02/06/2017
     
Strength
Push Press 2,2,2,2,2,2
Then
Push Jerk 2,2,2,2,2,2
MetCon
9, 7, 5
Dead Lift
Muscle up
Accessory
Row x 500m