16.1

Monday 29/02/2016

Strength
Front Squat
5 x 2 @ 90%

Gymnastics
EMOM x 8
Hollow & C x 4
Pull up x 3
C2B x 2
Bar MU x 1

MetCon
STOH x 15 (50/35)
T2B x 30
Power Clean x 15
Sit up x 30
Power Snatch x 15
HSPU x 30

After Party
DU x 150

Tuesday 01/03/2016

Gymnastics
AMRAP MU in 8 Mins
or
4 x 3 Banded MU

Strength
in 15 Minutes find
3RM Push Press

MetCon
Randy
Power Snatch x 75 (35/25)

After Party
Couch Stretch
2 x 2 Min E/L

Wednesday 02/03/2016

Gymnastics
Partner HS Walk Practice
10 Mins

MetCon

Thruster (45/30) x 21/18/15/12/9/6/3
T2B x 3/6/9/12/15/18/21
DU x 40

After Party
BB Curls
3 x 12

Thursday 03/03/2016
Strength
A1 Dead Lift 3 x 8
A2 Face Pull 3 x 25

MetCon
AMRAP x 14 Min
KBS x 20 (28/20)
Wall Ball x 15 (9/6)
Pull up x 10

Gymnastics
Hollow to Arch Rolls
6 x 4

Friday 04/03/2016

Gymnastics
Shoulder Taps
5 x 10

Strength
Clean From Launch
In 18 Minutes Find a max double

MetCon
12.1
or
2km Row

After Party
Max Plank

Saturday 05/03/2016

11:00 – 11:30 16.2