September 04-09 2017

Monday September 04 2017

3-3-3-3-3
Barbell snatch

5 Rounds for time
20 Wall balls
15 Kettlebell swings 24/16kg
10 Kettlebell front rack lunges 20/16kg

Tuesday September 05 2017

Deadlift
10-8-5-3
AMAP @80%

Bench
10-8-5-3
AMAP @80%

10 minute AMRAP
20 Step ups
5 Tricep dips
5 Bar roll outs

Wednesday September 06 2017

5x
Clean Complex

1 Hang clean
1 Power clean
1 Squat clean

20 minute EMOM
5 Pull ups
10 Push ups
15 Air squats

Thursday September 07 2017

Rowing tekkers
5 x Max power output in 10 seconds

In pairs
Distance in 35 minutes
300m row
1 working, 1 resting
Score = total distance

Friday September 08 2017

Squats
10-8-5-3
AMAP @80%

Shoulder press
10-8-5-3
AMAP @80%

10 minute AMRAP
10 Walking lunges
10 Bottom up kettlebell press
10 Deadbugs

Saturday September 09 2017

3-3-3-3-3
Deadlift

50-40-30-20-10- Kettlebell Snatch
15 Box overs between each set

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