Monday 16/09/13
Strength: Front Squat 1 RM
4 x 6 @ 70%
Skill: Ring Dip 3 x ME
Met Con: For Time
Box Jumps x 30 (24/20)
Push Press x 30 (60/40)
Pullups x 30
Tuesday 17/09/13
Strength: OHP 1 RM
6,5,4,3* @ 75%
*At least + ME PP
Skill: DU
Met Con: AMRAP 15 Mins
Tyre Slams x 9
HR Push up x 6
Dead Lift x 3 (100/80)
Wednesday 18/09/13
Strength: TGU
Skill: HSPU – Spend 3 mins total in HS
Met Con: 21/15/9
T2B
Wall Ball (8/6)
Thursday 19/09/13
Strength: SGDL 1 RM
4 x 6 @ 70%
Skill: KB Snatch
Met Con: 10-1 (1)
KB Swing
C&P
KB Snatch
(TGU)
Friday 20/09/13
Strength: Pullups 5 x 3
Skill: Clean
Met Con: AMRAP 20 Mins
Run 200m
Pull up x 9
DU x 30
Saturday
Open Gym/Personal Goals