Week Beginning 30/07/2018

Monday 30/07/2018
Strength
A1. Chest Supported Row 4 x 8-10
A2. Ring Row 4 x 5 (with 3s Pause)
MetCon
3 Rounds
Alternating 1 Arm DB Hang Cluster x 24 (22.5/15)
Run x 400m (16/12)
Tuesday 31/07/2018
MetCon
4 Rounds
6 Min Window
Buy in Run 400m
Then, AMRAP
Pull up x 6
Wall Ball x 12 (9/6)
DU x 18
Rest x 4 Min
Wednesday 01/08/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (97.5% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
Burpee x 100
Thursday 02/08/2018
Strength
In 8 Minutes, establish 1RM Box Jump
Then
In 12 Minutes, Establish 1RM HP Snatch + OHS
MetCon
9/6/3
Burpee Muscle up
Front Squat (85/55)
Box Jump (30/24)
Friday 03/08/2018
Strength
Back Squat x 25
MetCon
3 Rounds
Rope Climb x 1
Sit up x 25
Rope Climb x 1
Push up x 25
Saturday 04/08/2018
MetCon
In teams of 2 (YGIG)
15/12/9
Dead Lift (100/65)
BF Burpee
Rest x 3 Minutes
21/15/9
Power Clean (60/40)
Burpee OB
Rest x 3 Minutes
27/18/9
Wall Ball (9/6)
Burpee