Friday 15th April

"Competitors"

a) Front Squat to 5 x 5

b) Strict Press to 5 x 5

With

Front Rack Lunge to 5 x 5

c) 3 Rounds

10 x Power Cleans (225, 155)

20 x Strict HSPU

30 x Alternating Pistols

7 Mins Rest

15 12 9

Muscle Ups

Med Ball Over Shoulders (65kg, 45kg)

7 Mins Rest

3 Rounds

1 x Peg Board

50 x Back Extensions

50m x Handstand Walk

"Crossfit"

a) EMOM for 5 Mins

5 x Power Snatches

1 Min Rest

EMOM for 5 Mins

4 x Power Snatches

1 Min REst

3 x Power Snatches

b) 20 Min AMRAP

7 x Deadlifts

11 x Strict Toes to Bar

Ascending Deadlifts - 60kg, 70, 80, 90, 100, 110 etc

"Condition X"

a) 3 Rounds

0 to 4 Mins

300m Ski Erg

20 x Calorie Airdyne

4 to 8 Mins

30 x KB Swings

30 x Box Jumps

8 to 12 Mins

Row 400m

30 x Ab Mats

SATURDAY STRENGTH WORK 8AM START

1) E2MOM x 10 rds

1 x power clean
1 x hang power clean
2 x front squats

2) E2MOM x 10 rds

5 x push press