Monday 02/09/13

Skill: KB Snatch

Strength: Clean

MetCon:

EMOM x 12 mins

KB Snatch x 3 (L&R)

T2B x 3

 

Tuesday 03/09/13

Strength: Dead Lift

2,2,1,1,1 @ 90%

MetCon: Nearly Barbara

3 Rounds for Time

20 Pullups

30 Pushups

40 Situps

50 Squats

3 min rest

 

Wednesday 04/09/13

Skill: DU

Strength: Pressing

2,2,1,1,1 @ 90%

MetCon:

40m Farmers Carry (60/40)

21/15/9 Box Jumps (24″/20″)

 

Thursday 05/09/13

Strength: Pull Ups

Skill: Box Jumps

MetCon:

For Time

Front Squat 10,9,8,7,6,5,4,3,2,1 (80/60)

Pull Ups x 3

 

Friday 06/09/13

Strength: HBBS

3,3,3 @ 80%

2,2,2 @ 85%

Skill: Ring Dips

MetCon:

AMRAP x 9 mins

Dead Lift x 9 (80/60)

Push ups x 9

 

Saturday 07/09/13

Open Gym/Personal Goals