Monday 22/07/13

Skill: DU

Strength: Dead Lift 3,3,3 @80% 2,2,2 @85%

MetCon:

17 Burpees

21/15/9

OHS (40kg/20kg)

Box Jumps (24″/20″)

 

Tuesday 23/07/13

Skill:  KB Clean

Strength: OHP/PP 6,5,4,3 @ 75%

MetCon: 7 Rounds for time (24kg/16kg)

KB Swing /L/ x 15

KB C&P /L/ x 1

KB Swing /R/ x 15

KB C&P /R/ x 1

 

Wednesday 24/07/13

Strength/Skill: Pullups/Kip

MetCon: 3 Rounds for time

OHP x 3 (60kg/40kg)

Burpees x 3

Push Press x 6 (60kg/40kg)

Burpees x 6

Push Jerk x 9 (60kg/40kg)

Burpees x 9

 

Thursday 25/07/13

Skill: KB Snatch

Strength: Front Squat 2,2,1,1,1 @ 90%

MetCon: (13.2) AMRAP 10 mins

STOH x 5 (60kg/40kg)

DL x 10 (60kg/40kg)

Box Jumps x 15 (24″/20″)

 

Friday 26/07/13

Skill/Strength: Snatch

MetCon: 3 min AMRAP, 2 min rest x 5 rounds

KB Snatch x 3 (24kg/16kg)

Pullup x 6

Pushup x 9

 

Saturday 27/07/13

Skill: Personal Goals

MecCon: Ladder

HBBS @ 60%