Wednesday, April 16, 2014


WEDNESDAY

(A) Clean & Jerk Complex (Heavy Single in 10min)
1 x Hang Power + 1 x Hang Clean + 1 x Split Jerk

(B) 15-12-9 (or MAX reps in 10min)
Hang Power Clean - 55/38/30kg
Dips
TTB

2min Recovery

1.6km Run (10min cap)

Tuesday, April 15, 2014

TUESDAY

(A) Snatch Complex EMOTM x 10
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Snatch + 1 x OHS

(B) 3 Rounds
1min x Power Snatch - 40/35/28kg
1min x Box Jumps - 24/20
1min x KB Swings - 24/20/20 (Russian)
1min x Double Unders
1min x Burpee to a plate
RECOVER 1min between each 5min round

Monday, April 14, 2014

MONDAY

(A) Back Squat - 5×5

(B) 10min AMRAP
30 x Pull-ups
30 x Thrusters - 43/30/25kg
15 x Pull-ups
15 x Thrusters
10 x Pull-ups
10 x Thrusters
5 x Pull-ups
5 x Thrusters

Friday, April 11, 2014

FRIDAY

(A) 3 Rounds of Lynne

(B) For Time
10-9-8-7-6-5-4-3-2-1 Power Clean: 61/43/38kg
1-2-3-4-5-6-7-8-9-10 Dips



Thursday, April 10, 2014

THURSDAY

(A) Deadlift: 1RM

(B) For Time
20-18-16-14-12: KB Swings 24/16kg
10 - 8 - 6 - 4 - 2: Goblet Squats
Run a 1/2 Gasser between rounds (4 in total)

Wednesday, April 9, 2014

Snatcheroo

(A) Snatcheroo
With a 16min running clock perform
(A1) EMOTM x 8: 1xPower Snatch + 1xSnatch + 1xOHS

At the 8min mark, begin chasing MAX Load
(A2) Snatch x 1rep (ME)
Times up at 16min

NOTE: You can only perform (A1) OTM (if you increase your load & are not ready by the start of the next minute, then wait until the following minute to begin your lift.


(B) 5min AMRAP
5 x TTB
10 x Push Press: 43/30/25kg
15 x Squats

1min Recovery
MAX Distance run in 3min

2min Recovery
3min AMRAP
15 x Squats
10 x Push Press
5 x TTB