Thursday – 2.2.17

Warm up-

100 SU

3 Rounds –
5 Halos
5 Ring rows
5 Burpees

Skill-

Push jerk

Strength-

Bottoms up press 3 x 5 each arm

Shoulder press 5 x 5

Conditioning-

12 mins amrap –

7 Push Jerk
10 Pull ups
25 DU’s


Thursday – 26.1.17

Warm up –

200m Run

Burpee Complex

3 Rounds –

5 w/good morning
10 situps
Inch worm
BroadJumps

Strength –

Deadlift   5 x 5

Conditioning –

21-15-9

Burpees
db Snatch, reps each arm (heavy)

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