Tuesday 21st August 2018

Every 30 seconds for 3 mins

• ·       1 Hang Power Clean
• ·       1 Hang Squat Clean
• ·       1 Squat Clean

Rest 1min

Every 30 secs for 3 mins

• ·       1 Hang Squat Clean
• ·       1 Squat Clean
• ·       1 Push Jerk

Rest 1 min

Every 30 secs for 3 mins

• ·       1 Squat Clean
• ·       1 Push Jerk
• ·       1 Clean & Jerk

Grace

• ·       30 Clean & Jerks (60/40)

Tuesday 14th August 2018

Back Squats

• ·       5-5-5-5-5-5

AMRAP 14mins

• ·       12 KB Cleans
• ·       10 Box Jumps
• ·       8 Pull Ups

Monday 13th August 2018

Deadlift

• ·       6-6-6-6-6-6

Strict Pull Ups

• ·       4-4-4-4

WOD

• ·       50 Sit Ups
• ·       10 Hang power Cleans (50/30)
• ·       40 Sit Ups
• ·       8 Hang Power Cleans
• ·       30 Sit Ups
• ·       6 Hang Power Cleans
• ·       20 Sit ups
• ·       4 Hang Power Cleans
• ·       10 Sit ups
• ·       2 Hang Power Cleans

Saturday 11th August 2018

Griff

• ·       Run 800m
• ·       Run 400m backward
• ·       Run 800m
• ·       Run 400m backward

Friday 10th August 2018

Clean Pulls

• ·       4-4-4-4

Overhead Lunges

• ·       4-4-4-4-4

Push Press

• ·       3-3-3-3

Thursday 9th August 2018

Mary

AMRAP 20 mins

• ·       5 Handstand Push ups
• ·       10 Pistols
• ·       15 Pull Ups

Wednesday 8th August 2018

Back Squats

·       4-4-4-4

4 Rounds

·       10 Burpee Box Jumps

·       50 Double Unders

Rest

Row 3 x 250m

50 Sit Ups