Monday 02/04/2018

Bank Holiday

Tuesday 03/04/2018

MetCon
With a 30 Minute Clock
Row 1km
Then
30/20/10
Power Clean (40/30)
Front Rack Lunge
Pull up

In Remaining time
Eastablish 1RM
Power Clean + Hang Clean

Wednesday 04/04/2018

Skill
Ring Muscle Up

MetCon
DU x 100
Push Press x 75 (60/40)
Burpee x 50

Thursday 05/04/2018

Strength
Establish Max Set Pullups

MetCon
ABC x 20
T2B x 30
Push up x 40
Wall Ball x 50 (9/6)
KBS x 60 (28/20)

Friday 06/04/2018

Strength
Back Squat 3 x 10 @ 70%

MetCon
AMRAP x 7 Min
Alternating KB Snatch x 12 (28/20)
Box Jump x 12 (24/20)

Accessory
Plank Rotations 2 x 30s

Saturday 07/04/2018

MetCon
Teams of 2
2 Rounds
Wall Ball Carry x 400m (9/6)
Wall Ball x 50
Then
2 Rounds
KB Carry x 200m (28/20)
KBS x 50
Then 2 Rounds
Double KB Carry x 100m (28/20)
Double KB Deadlift x 50