Monday 29/05/2017

Strength/Skills POWER SNATCH EMOM Reps do not have to be touch and go. 9 X 2 : 70% 1RM Conditioning FOR TIME 5 rounds 10 front rack lunges 60 Kg / 45 Kg 10 chest-to-bar pull-ups Time cap: 15 minutes

Friday 26/05/2017

Strength/skills Tempo back squat 2RM – 3 seconds down, 1 up with dumbbell front-rack step-ups 6RM 24″/20″ Conditioning 7 minutes AMRAP 5 power snatches 50 Kg / 35 Kg 5 front-rack lunges 5 chest-to-bar pull-ups...

Thursday 25/05/2017

Conditioning For time 50 wall ball shots 9 Kg / 6 Kg 25 toes-to-bars 40 wall ball shots 20 toes-to-bars 30 wall ball shots 15 toes-to-bars 20 wall ball shots 10 toes-to-bars 10 wall ball shots 5 toes-to-bars Time cap: 18...

Wednesday 24/05/2017

Strength/skills Push press 3RM Conditioning For time 100 double-unders 200 m farmers carry 20 Kg / 12.5 Kg 20 handstand push-ups 200 m farmers carry 100 double-unders