081318-081718

Monday 081318

MetCon

AMRAP 5 10 DB Snatch (50s/35s) 10 Burpees

Rest 3 minutes

AMRAP 5 10 DB Push Press (50s/35s) 10 Pull Ups

Rest 3 minutes

AMRAP 5 10 DB Step Ups (50s/35s) 10 V-Ups

Tuesday 081418

Back Squat (10x2)

Every min 2 Back Squats (10mins). Choose a weight you can maintain good form

5 Rds 4 Power Cleans (205/135) 8 SHSPU 12 T2B

Wednesday 081518

Push Press

3,3,3,3,3

Conditioning

AMRAP 15: 60 Double Unders 21/15 Calorie Row 15 Deadlifts (225/155)

Thursday 081618

EMOM X 5

5 Hang Power Snatches

Conditioning

100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 AbMat Sit Ups 100-m walking lunge

Friday 081718

MetCon

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups