Monday 2nd August 2021

 

3 sets of 8 reps alternating

• ·       DB Floor Press
• ·       DB Bent over rows

DT

5 Rounds

• ·       12 Deadlifts
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Friday 30th July 2021

 

Zercher Squats

• ·       3 sets of 3 reps
• ·       Bar is held in elbows so bring a small towel if you need some comfort

3 Sets (untimed)

• ·       2 Hang Power Clean
• ·       2 Hang Squat Cleans
• ·       This is a warm up/skill to the AMRAP

AMRAP 12mins

• ·       6 Hang Power Cleans
• ·       6 Thrusters
• ·       6 Pull Ups

Thursday 29th July 2021

 

Back Squats

• ·       3 sets of 3 reps

 

WOD

2 Rounds

• ·       12 Sumo Deadlift High Pulls (KB – 24/16)
• ·       14 Goblet Squats (KB)
• ·       16 Russian Twists (KB)

Rest 1 min

2 Rounds

• ·       20 Single leg Deadlifts (KB, 10 each leg)
• ·       16 Single arm swings (8 each)
• ·       12 Renegade rows

Rest 1 Min

2 Rounds

• ·       12 KB Snatches (6 each arm)
• ·       10 KB Push Press (5 each arm)
• ·       8 KB Overhead Lunges (4 each arm)