Monday 17/02/14

Skill:  EMOM x 12 (Alternating)

Jerk x 3

ME L-Hold

MetCon: 6 Rounds FT

Front Squat x 6 (80% Clean Max)

Dead Lift x 6

Pull up x 6

 

Tuesday 18/02/14

Skill: Snatch

MetCon: AMRAP 15 min

KB Swing x 20 (24/16)

Pull up x 5

 

Wednesday 19/02/14

Skill: Rope Climb

Strength: OHP

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: EMOM x 15

Ring Dip x 5

Ring Row x 2 (+2)

 

Thursday 20/02/14

Skill: HSPU

Strength: Front Squat

4×6 @ 70%

MetCon: AMRAP x 10 Mins

Tyre Slams x 20

Box Jump x 10

 

Friday 21/02/14

Skill: Kip

Strength: Dead Lift

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

MetCon: For Time

Run 200m

HRPU x 25

K2E x 20

Kettlebell Swing x 30

Pull up x 15

Sit up x 35

Burpee x 10

Run 200m