Monday 07/03/2016

Gymnastics
In 8 minutes,
Accumulate 50 T2B
or
EMOM
K2E x 5-8

Strength
A1 Dead Lift 3 x 8
A2 Face Pulls 3 x 30

MetCon
AMRAP x 18 Min
KB Snatch x 10 (24/16)
Box Jump x 10 (24/20)
Pull up x 10

After Party
DB Press 3 x 8

Tuesday 08/03/2016

Strength
1 Arm DB Row 4 x 6-10
Ring Dip 4 x 6-10

MetCon
In 8 Minutes find
1RM Thruster
Rest x 2 Min
Death by Thruster @ 70%

After Party
5 Rounds
Hollow Hold x 15s
Rest x 10s
Arch Hold x 15s
Rest x 10s

Wednesday 09/03/2016

Strength
Front Squat
5 x 3 @ 90%

Gymnastics
EMOM x 8
Strict MU x 1-2

MetCon
DU x 50
21/15/9
Power Snatch (50/32.5)
Wall Ball (9/6)
DU x 50

After Party
Partner Assisted Back Extensions
3 x 12

Thursday 10/03/2016

Gymnastics
Shoulder Taps 5 x 12

Strength
Push Press + Push Jerk + Split Jerk

MetCon
21/15/9
Calorie Row
Dead Lift (80/55)

After Party
Partner Nordics
3 x 5

Friday 11/03/2016

Gymnastics
in 8 Minutes
ME MU
or
6×3 Jumping Pull up with slow eccentric

Strength
In 15 Minutes find max for
Snatch Pull + Hang Snatch

MetCon
C&J x 30 (50/35)
Sit up x 30
Clean x 30 (60/40)
Sit up x 30
Dead Lift x 30 (70/45)
Sit up x 30

After Party
Bar Hang
2 x ME Rest = 2 Min

Saturday

11:00 – 11:30 16.3