Monday 27/01/14

Skill: Clean

Strength: Pull-up

Find 5RM

MetCon: AMRAP 15 min

Sandbag GTS x 12 (20/15)

Over Box Jumps x12 (24/20)

 

Tuesday 28/01/14

Skill: MU

Strength: RFESS 4×6

MetCon: 7 Rounds For Total Time

Dead Lift x5 (90% OHP)

Hang Clean x 5

Front Squat x 5

Jerk x 5

Rest x 60s

 

Wednesday 29/01/14

Strength: Dead Lift

6,5,4,3 @ 75%

Plank Rotation 2 x 30s

MetCon:

AMRAP 6 Min

KB Swing x 15 (24/16)

Sit up x 10

Rest x 2 min

AMRAP 6 Min

Squat x 15

Ring Row x 5

 

Thursday 30/01/14

Skill: Snatch

Strength: Hollow Hold

MetCon: For total distance in 9 Mins

Farmers Carry (BW)

 

Friday 31/01/14

Skill: OHS

Strength: OHP/PP

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

MetCon: 6 Rounds For Time

Thrusters x 9 (75% OHP)

OB Burpee x 3