Week Commencing 28112016

Monday 28th

Snatch

10*55

7*60

12 mins to complete 🙂

30 mins steady assault bike

Tuesday 29th

3 min AMRAP

15 call assault bike

15 power cleans@52kg

3min rest

3 min AMRAP

12 call assault bike

12 power cleans@61kg

3min rest

3 min AMRAP

9 call assault bike

9 power cleans@70kg

1 – 1 round + 5 cleans

2 – 1 round + 4 cleans

3 – 1 round + 7 cleans

20 min EMOM

1 – 18 cal row

2 – 6 deficit HSPU (20+10kg plates)

Actual

18-18 – 14/15——–

6-6-1/5———-

2 rounds

10 sync down up

15 sync goblet squats

20 STOH

3-6

Thruster – lunge – KBS

20 unbroken TTB

Wednesday 30th

Sick 😦

Thursday 1st

Sick 😦

Friday 2nd

Sick 😦

Saturday 3rd

25 min jog

Sunday 4th

5*3 pause front squat@80kg

5*5 dumbell bench press – 30, 32, 34, 34, 34kgs

20 min EMOM

  1. 15 American swings@24
  2. 14 lunges 2*16kg KBs front rack
  3. 13 -14 slam balls@15kg
  4. 13 burpees
  5. 14 mountain climbers

Last round – 15 slam balls, 15 burpees and 60 mountain climbers.

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