Week Commencing 31102016

Monday 31st

Rest Day

Tuesday 1st

Front squat – 105kg

3*3 @90kg

20 Deadlifts 

20 Hang cleans 

20 Front squats 

20 Push press 

20 Thrusters@40/30kg 

Time – 3:26

2 rounds; 3 mins per interval

  1. 400M run

15 Russian swings@32

  1. 20 burpees

20 TTB

  1. 20 wall balls

50 Dus

10 pull ups

Wednesday 2nd

Filled a skip

Thursday 3rd

More DIY and skip filling

Clean and jerk emom

0-3 mins – 60kg*2

4-6 mins – 65kg*2

7-9 mins – 70kg*2

10-12 mins – 75kg*2

13 – 81kg*1

14 – 82kg*1

15 – 87kg*1

16 – 92kg*1 – FAIL clean

17 – 81kg*1

18 – 81kg*1

20min EMOM 15 cal row everyminute

Friday 4th

Helen WOD

3 rounds for time

400m run

21 american swings

12 pull ups

8:04

Work up to 3 rep max touch and go power snatch

60kg

9*2 of 2 full snatch@50 (roughly EMOM)

Sat and Sun – floor laying

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