Monday 20/01/14

Skill: Hollow Hold

Strength: OHP/PP

3,3,3 @80%

2,2,2 @85%

MetCon: EMOM x 15 mins

KB Swing x 15 (24/16)

Ring Row x 6

 

Tuesday 21/01/14

Skill: TGU

Strength:  Snatch Grip Dead Lift 4×6

MetCon:

Snatch Test x 5 min (Compare to 22/10/13)

Rest 2 mins

AMRAP 5 mins

Pushup x 6

Box Jump x 6

 

Wednesday 22/01/14

Skill: Snatch

MetCon:

Row 500m

Pull up 15/12/9/6/3

Wall Ball 3/6/9/12/15

 

Thursday 23/01/14

Skill: Kip

Strength: Front Squat

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

MetCon: 6 rounds for time

DU x 30

T2B x 12

Lunges x 12 (KB 24/16)

 

Friday 24/01/14

Skill: Pull up

Strength: Push up 4 x 6

MetCon: AMRAP 10 min

Dead Lift x 2 (+2) (75%)

Push up x 2 (+2)