Monday 26/09/2016

Front Squat

In 4 Mins climb the ladder of
OHS x 2 (+2) (45/30)
Bar MU x 2 (+2) (C2B for girls)
Then in 4 Mins find
Max Hang Clean (above knee)

or

In 4 Mins climb the ladder of
Thruster x 2 (+2) (45/30)
Burpee x 2
Then in 4 MIns find
Max Power Clean

Tuesday 27/09/2016

Push Press

For total time
DU x 100
Burpee Box Jump Over x 21 (24/20)
Clean & Jerk x 15 (60/40)
HSPU x 9
DU x 100

or

For total time
Row x 250m
Box Jump x 21 (24/20)
Clean & Jerk x 15 (40/27.5)
HRPU x 9
Run x 200m

Wednesday 28/09/2016

Chin up

TGU

In 3 Mins
Rope Climb x 5
AMRAP Calorie Row in remaining time

or

In 3 Mins
Wall Ball x 30 (9/6)
AMRAP Calorie Row in remaining time

Run x 400m

Thursday 29/09/2016

Back Squat

D12 Baseline

Pull up x 12
KBS x 12 (24/160
Push up x 12
KBS x 12 (24/160
Burpee x 12
KBS x 12 (24/160
T2B x 12
KBS x 12 (24/160
Box Jump x 12 (24/20)
KBS x 12 (24/160
Wall Ball x 12 (9/6)
KBS x 12 (24/160

Friday 30/09/2016

Snatch

CF Baseline

Row x 500m
Air squat x 40
Sit up x 30
Push up x 20
Pull up x 10

Saturday 01/10/2016

C & J

or Make up Day

Run 1 Mile