Monday 11/11/13

Skill: Snatch

Strength: Pull-up 5 x 3

MetCon: 21/18/15/12/9

Thrusters (40/30)

Sit ups

 

Tuesday 12/11/13

Skill: DU

Strength: HBBS

6,5,4,3 @ 75%

MetCon:

50 DU

3 rounds

15 Box Jumps (24/20)

15 Pull ups

15 Cleans

 

Wednesday 13/11/13

Skill: T2B

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: AMRAP 12 Mins

Wall Ball x 20 (10/8)

Pull up x 10

 

Thursday 14/11/13

Skill: HSPU

Strength: OHP/PP

4 x 6 @ 70%

MetCon:

1 min row for distance x 6

 

Friday 15/11/13

Skill: L-Hold

Strength: Clean & Jerk

MetCon: 9/6/3

Dead Lift (120/100)

Hang Clean (80/60)

Jerk (60/50)