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Monday 04/08/14

Rest Day

 

Tuesday 05/08/14

Warm-up: Complex E x 3

Strength:  6 Rounds

SGDL x 3

Snatch Pull x 1

MetCon:

In 8 Minutes find Max for

Clean x 1

Front Squat x 2

Hang Clean x 1

Front Squat x 1

Rest  x 2 Min

AMRAP 3 Mins

Front Squat @ 75%

 

Wednesday 06/08/14

Warm-up: Complex A x 3

Strength:

1A OHP

1B Pull-up x 6-12

MetCon: 3 Rounds on each side

1 Arm KBS x 10

1 Arm Rack Lunge x 10 (5 E/S)

KB Snatch x 3

TGD x 1

Russian Twist x 7

TGU x 1

 

Thursday 07/08/14

Warm-up: Squat

Strength:

1A Front Squat

1B Hollow & C x 15

MetCon: 2 Rounds

GTOH x 15 (60/45)

Pull up x 15

Sandbag GTOH x 15 (20/15)

Pull-up x 15

KB GTOH x 15 E/S (24/16)

Pull up x 15

 

Friday 08/08/14

Warm-up: 3 Rounds

Wall Ball passes x 10

TGU x 2 E/S

Strength:

1A 1 Arm Row 4×6

1B Push up/Ring Dip

MetCon:

Sandbag Relay

 

Saturday 09/08/14

11:00 Mobility

12:00 Olympic Lifting

14:00 RX WOD